Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Essential Body Weight Fat Loss Exercises in a Circuit for 30s each with 10s Rest for 4 Circuits. Add additional weights if you want to make things harder 🙂
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing all 7 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 more8 as tolerated**
- Bear Crawl: *Crawl with Hips in Air *Opp. Arm & Leg *Try to Touch Same Foot to Same Hand to Encourage Stretch *Keep Legs Straight *Feet Hip Width on Tippy Toes *Relax Shoulders *Modify with Moving Beast on Elbows *Keep Belly in for added Stability – Breathe rhythmically
- Basic Body Weight Squats: *Feet Shoulder Width *Hinge from Hips & Lower into Squat *Maintain Shin Angle *Get to 90 Degrees – Touch a Big MB or 12″ Step *Overhead Squats for those that are able (Use Long Foam Roll or Stick) *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
- Glider Push-Ups w. Jack Knife: *Corkscrew Elbows In *Keep Hands below Chest *Bring Knees Up (Tuck) with Ascent of Push-Ups (Faster Tuck makes Push-Ups Easier) *Avoid letting Hips Drop *Modify with just Jackknife or Increase Intensity with Pike *Keep belly in the whole time *Exhale and add Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Bulgarian Split Squat (15s Each Leg): *Start with Feet Hip Width *Elevate Back Foot *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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
- TRX/DB/KB/Heavy Object Rows: *Squeeze Shoulder Blades at end ROM *Keep Hands below Chest *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Single Leg Deadlifts (15s Each Leg): *Start with Feet Together *Hinge from Hip *Lift Collar Bones 1” *Squeeze Butt at Top *Hold something as needed *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
- Backwards Lunges w. Arm Raises (15s Each Side): *Feet Hip Width *Arms go Up with Backwards Lunge *Bigger the Step, easier on the Knees *Move from Center, Not Back Leg *Add weight for those that are able *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
Finisher: Sally Squat Challenge (3:30):
*Belly in for added Stability – Breathe rhythmically
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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