Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a circuit for 30s each with 10s Rest for 5 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- TRX/One Leg Box/Mat/Chair Squats (15s each side): *Start with Feet Together *Hinge from Hips *Keep Head Back & Eyes Forward *Hinge from Hip *Lift Collar Bones 1” *Touch & Go with Mat/Box – Don’t get comfortable *Modify height as needed or 2 Legged Squats to work on Form *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Stability Ball Prone 1 Arm Row (15s each side) *Stomach on ball *Hold the ball as needed with the other arm *Wide feet – walk forward as needed to be on tippy toes *Hands low *Modify with 1 arm bent over row *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- CARDIO
- MB/KB/DB Side Squats with Ankle/Knee Band: *Start with feet feet width *Step to the right so feet are shoulder width and lower into squat > step back to start > repeat to left *Keep Head Back & Eyes Forward *Hinge from Hip and Squat *Lift Collar Bones *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Stability Ball Supine DB/MB/Weighted Object Press *Head and shoulders on ball *Lift Collar Bones 1” *Pack Shoulders *Modify with head and shoulders on couch, ottoman, etc. *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- CARDIO
- DB/Band Bent Over Triceps Kickbacks *Extend elbows completely *Keep elbows in *Hinge from hip *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- DB/Band Split Squats with Biceps Curls (15s each side) *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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