Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
- Stability Ball Prisoner Lower Ab March or Supine Lower Ab Heel Tap: *Hands Interlaced behind Head – Open Elbows *Lower Back supported by Ball *Crunch Up *Walk back to make harder *Bring Knees Up & Down *Do your best to maintain Stability *Modification: Russian Twist with Head on Ball *Keep Belly in for added Stability – Breathe rhythmically
- Stability Ball Supine Bridge w. Leg Ext (Alt. Legs) or Supine Bridges with Leg Ext: *Head on Ball if you have ball *Extend Legs *Keep Hips Up & Level *Feet together at start should be easier *Keep Belly in for added Stability – Breathe rhythmically
- Carioca: *Move laterally with relaxed heels *Breathe rhythmically
- Forward-Backwards Skip: *Breathe rhythmically
- Kneeling MB/KB/Weighted Object Seated Figure 8 Rotations: *Sit Tall *Rotate MB between Legs *Rotate from Core *Feet off ground if able *Modify by grabbing Knees to Chest if Back Hurts or if Back Pain is common *Keep Belly in for added Stability – Breathe rhythmically
- Stability Ball Crunches or Supine Chops *Draw belly in toward spine the whole time. *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
- DB/KB/Band or TRX T – Hold 2s: *Make sure you get Full ROM *Arms Straight *Hands Low *Squeeze Shoulder Blades at End ROM *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB/Band or TRX T Biceps Curls: *Bring handles to Forehead *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Glider NordicTrack: *Stay Tight *Opp. Arm & Leg *Get Full Extension with back Leg *Keep Belly in for added Stability – Breathe rhythmically
- Glider Plank AB/AD: **Modify with Plank Jacks or By Elevating Hands *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
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) 514-6679
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