Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest. Perform 4 Rounds with 10s Rest in between each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s in between each Round*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
- Cardio: Carioca *Breathe rhythmically
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Bring Legs together while Returning to the Start Position *Tongue on Roof of Mouth *Toes to Nose *Modify for those with Diathesis/Core Imbalances: Lower Ab Curl/Heel Tap *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
- Bridges w. Straight Leg Raise (20s Each Side): *To make harder, place MB Under Arch of Foot *Hips Level *Toes to Nose *Get a Big Stretch in Hams & Calves – Go Full ROM *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Band Reverse Wood Chops with Pivot (20s each side) *Use DB or other weighted objects if you don’t have a band *Low to High Diagonal *Lift Collar Bones *Low to High-Knee to Shoulder Movement *Keep Back Flat *Hinge from Hip *Rotate from Core *Arms Straight to make harder as tolerated *Movement starts Ankle > Knees > Hips > Trunk > Arms *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
- Cardio: Skaters *Breathe rhythmically
- Hand Body Saw Plank w. Glider: *Hands under shoulders *Only need one Glider Under Foot/Feet *To make harder, Stack One Leg on Top of the other *Shift Weight Front to Back *Feet Together *Lift Collar Bones 1″ *Squeeze Butt *Keep Hips Up *Increase Intensity on Fists *Modify without Glider or just do Walk Out – Modify for those with Diathesis/Core Imbalances: Beast *Keep Belly in for added Stability – Breathe rhythmically
- Quadruped w. Elbow to Opp. Knee (20s Each Side): *Get as much Rotation as possible from Core & Look at Hand at the Top of Movement *Knees Hip Width *Lift Collar Bones 1″ *Low Hands *Relax Shoulders *Attempt to push Campers from Side & Emphasize Stability & Strength *Increase challenge by lifting Knees *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
- Prone Cobra w. Band/DB Pulldown: *Sart on stomach with Band handles or DBs in Hand > Bring elbows to back pockets while simultaneously extending spine > Hold for 2s *Anchor feet into ground *Squeeze Glutes *Keep Belly in and glutes engaged the whole time – 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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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