Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets x 2- Pause for 1 min after the first 2 rounds (16 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**
- Cardio:Dynamic Step-Ups (20s Each Side): *Lead with Right Foot for 20s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *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 Roll Out: *Press Hands into Ground with Straight Arms *Move from Hips *Lift Collar Bones 1” *Modification: Use Ball or perform without equipment with hand walk out. Another option is to do the Beast *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
- Cardio: Dance Move with Hannah 🙂
- Glider Alternating Leg Curls: *Start lying supine with butt off ground, legs extended > curl one leg and bring back to start > repeat on other side *Keep butt off ground if possible *Use Hands as needed to assist *Modify with Bridge or just put down butt when tired – Can also do Hip AB-AD while in Bridge *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
- Lateral Ape (Alt. RT to LT): *Sit in a Deep Squat Position > Reach with Straight Arms to Right > Laterally Jump Right > Repeat to Left *Shoulders Back & Down *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Curl w. Swiss Ball or Foam Roll Between Heels & Hams: *Use the Small Swiss Balls *Reverse Curls with the Ball *Bring Arms to Sides of Body and use 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
- Cardio: Stationary Sprints w. Fast Feet & Fast Arms: *Toes Up – Land on Ball of Foot *Drive Arms *Breathe rhythmically
- Prone Pull Downs in Superman w. Band (Horizontal): *Begin in Superman Position (On Stomach) with Relaxed Shoulders > Bend Elbows & Pull towards back pockets (like a Lat Pulldown) > At the same time lift the Chest & Hold for 2s – Keep Knee caps off ground the whole time and engage Glutes > Return the Arms & Torso to the Start Position > Repeat *Lift Collar Bones 1” *Draw the belly in toward the spine the whole time. *Modify without the band *Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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