Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets*
- Jump Rope Variation *Relax heels *Stay tall *Keep hands low and arms fairly straight *Only fingers should assist with moving the rope *Relax shoulders *Modify without jump rope and with anything that gets your heart rate up
- KB/DB/Weighted Object Double Front Loaded Squats: https://www.youtube.com/watch?v=yv1Nygxx7rk *Feet Shoulder Width *Toes out for most *Hold Weights in with Bell on Forearms *Elbows In *Hinge from Hip & Squat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Get to 90 Degrees if possible – Elbows to Knees *Modification: Avoid Load > BW *Challenge with Heavy Loads as tolerated *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 the whole time for a heavy load.
- DB/KB/SB/MB/ Weighted Object Floor Press (Stability Ball/Bench if you have one): *Lying Supine > Feet Shoulder Width *Pack Shoulders *Keep Wrists in Neutral Position *Keep Hips Up *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Backward Lunges w. MB/KB/SB/ Weighted Object Rotation: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight as tolerated with Arms Straight *Hinge from Hips with a Slight Forward Lean > Lunge Back from Center of Gravity (Belly Button Area) > Rotate MB/SB over Front Knee if tolerated – This is a challenge to Balance & Stability *Faster the Swing of MB or SB the more Intense the Movement *Foundation is to work on Back Lunge before moving on *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- DB/KB/SB/MB/ Weighted Object Prone1 Arm Rows (Lie on top of Stability Ball or Bench or Otoman/Couch) (3 Sets per side): *Feet wide *Lift Collar Bones 1” *Flat Back *Squeeze Shoulder Blades at End Range *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)
- DB/KB/SB/MB/ Weighted Object Chair/Step Step-Ups (3 sets with each foot) *Keep foot on chair for each set *Hold weight any way you desire *Make sure the entire foot is on the step – especially little toes and outer foot *Lift collar bones up, *Keep head back and eyes straight ahead *Modification: *Increase or decrease intensity with step height *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Finisher: Burpees to Roxanne Song (3:10)
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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