Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 4 Sets – Perform 40s Cardio on the way to the next 2 Exercises.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 40s Transition Cardio after Completing all 8 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**
- Lower Abdominal Curl Twist w. MB/Roll: *Curl from Core & Rotate from Core *Relax Neck *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- DB/Light Object/Band Stability Ball Prone Reverse Flys: *Light DBs (3-5 pounds for most women) *Lie on top of the ball with feet wide and walk forward onto your tippy toes *Avoid using Neck Muscles *Slight Bend in Elbows *Lift Collar Bones 1″ *Hands below Chest *Squeeze Shoulder Blades *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)
*40s Cardio*
- Glider or Stability Ball Pike: *Feet on Gliders or Ankles on Ball *Start in Plank Position on Hands or Fists *Glide or Roll Feet Towards Hands *Keep Legs Straight *Modify with Beast or Elevate Hands/Elbows *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- MB/Band/Heavy Object Diagonal Wood Chops (20s Each Side): *Feet Shoulder Width *Hinge from Hip *Pivot w. Triple Ext. – Ankle > Knee > Hip > Shoulder > Opp. Knee *Draw the belly in toward the spine the whole time. *Exhale on the way down with Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) and inhale on the way up
*40s Cardio*
- Prone Swiss Ball/Push-Up Hold w. Hip Extensions: *Start by lying on top of the ball *If you have a ball place hands on sides of ball, close to the ball *Push into the ground and keep arms staright *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Chin Tucked & Head Back *Lift Legs up as high as possible *Legs Straight *Keep chest up and arms straight the whole time *Keep belly in the whole time. Exhale and add Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- KB/DB/SB/Heavy Object Standing Side Bend (20s Each Side): *Weight in One Hand Only *Feet Hip Width *Challenge with heavy loads *Avoid Rotation *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
*40s Cardio*
- Supine/Bosu/Disc/Swiss Ball Oblique Crunches: *Alt. Sides *Start with Low Back against Floor/Bosu/Disc/Ball *Create Tension in Abs *Feet Shoulder Width *Stretch Abs as you go down *Tongue on Roof of Mouth *Look Down *Modification: Heel Taps *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- Hand Side Plank Hip Drop with Leg Raise (20s each side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with knees stacked supported by 1 hand > Raise hips > Raise & extend top leg > repeat *Lift collar bones 1” *Head back & eyes straight ahead *Squeeze shoulder blades *Top hand hip *Modify with bottom leg in bent position *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
*40s Cardio*
I hope that you get a chance to give this workout a try soon.
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Brien
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