Warm-up prior to workout
WOD: Alternate the following 10 Core~Cardio Exercises for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round*
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Station 1:
- MB Seated Russian Twist (Sit on Disc/Bosu if you have it) w. MB Drop (20s Side): *Sit Tall & Lean back as tolerated with Feet off Ground > With MB in Hands Rotate to Right & Place MB behind Back > Rotate to Left & Pick the MB Up > Repeat *Modification: Feet on the ground or perform Supine for those with Back Pain – Sitting & Twisting, especially when slouching is not good for the Spine *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 Step-Ups (20s Side): *Lead with a different foot after 20s *Make sure entire foot is on step *Breathe rhythmically
Station 2:
- Quadruped w. Rotation (20s Each Side) *On all 4’s, Lift Collar Bones 1” *Corkscrew Elbows *Bring Right Elbow to Left Knee & Crunch > Hold 2s > Extend Arm & Leg as far as possible & Look at Hand *Squeeze Shoulder Blades *Hold 2s > Repeat *Knees 1” off Ground to make harder *Rotate from Core *Bring Arm to Side slightly to avoid activating Upper Trap *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
- Jump Rope – Side to Side Jumps: *Relax Heels – Heels the height of a credit card *Modification: No Jump Rope *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- Supine Hollow Rock: *Start with Knees Bent & Legs Extended *Lower as tolerated – Keep Imprint of Spine *Rock while keeping Core Engaged *Relax Neck & Avoid grinding Teeth *Look Down *Bring Arms to Sides to make easier *Modify: Bend Knees or Double Knee to Chest Rock *Keep Belly in for added Stability – Breathe rhythmically
- Lateral High Knee Skips (20s Each Direction) *Land Mid-Foot with Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- Elevated Butterfly Bridges (20s Each Side): *Place feet on elevated surface- open knees *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
- Side Step-Ups with Knee Up (20s Side): *Lead with a different foot after 20s *Make sure entire foot is on step *Breathe rhythmically
Station 5:
- JackKnife w. Gliders or Stability Ball: *Tuck Knees Under Hips *Knees barely off Ground *Feet on Gliders *Fists or Spread Hands into Ground *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
- Step. In-In-Out-Out Pattern: *Start by straddling step *Quick Feet *Relax Heels *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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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