Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises for 40s in a Circuit with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 20s Transition Time after Completing each Round*
**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**
- DB//Band/Light Object 1 Arm D2 Pattern (Low to High Diagonal Pattern) (20s Each): *Use 3-15 lbs *Keep arm straight *Full body movement – movement starts from ankle > knee > hip > trunk > arm *Finish with shoulder in external rotation, thumb pointing away from body *Rotate from mid-section *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
- Dynamic SB/KB/DB/Heavy Object Step-Ups (20s Leading w. Each Leg): *Up-Up-Down-Down *Head Back & Eyes Forward *Lift Collar Bones 1” *Hold Sandbag anyway *Modify: No added Weight *Keep Belly in for added Stability – Breathe rhythmically
- Stability Ball Back Extension: *Lie on top of ball with feet wide, walk forwards on tippy toes *Give ball a big hug > open arms with back extension & hold for 2 sec > repeat *Keep Belly in for added Stability – Breathe rhythmically
- Squat Jacks: *Start in Squat Position with Hands to Sides > Spring into Jumping Jack > Control Landing back to Squat Position > Repeat *Lift Collar Bones 1” *Hinge from Hip *Modify: Take out the Jump *Keep Head Back & Eyes Forward *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
- Stability Ball/Glider Jack~Knife w. Push~Up Combo: *Push Up Hold on Ball (Feet on Gliders or Ball)> Bring Knees Under Hips (Tuck) > Extend back to Hold > Perform Push Up > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Shoulders Back & Down *Modify with just Jack~Knife or Push~Up Hold *Keep belly in. Inhale on the way back and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in.
- Semi-Circle Agility Drill: *Relx Heels *Breathe rhythmically
- Kneeling Hand Side Plank w. Clam (20s Each Side): *Stay Tight- *Lift Collar Bones 1″ *Keep Hips & Shoulders Square *Modify with Side Plank or Side Leg Raise *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
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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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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