Warm-up prior to workout
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 3 Rounds. Perform 1 Min Cardio after each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 60s Transition Cardio Time after Completing all 8 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**
- DB/KB/Band Biceps Curls & Lateral Raises (20s Each): *Use 3-15 lbs for Lateral Raises *Keep Slight Bend in Elbows *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
- DB//Band/Light Object 1 Arm D2 Pattern (Low to High Diagonal Pattern) with Weight Shift (20s Each): *Use 3-15 lbs *Keep Arms 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
- KB/DB/MB Kneeling/Standing Side Bends (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hips Level *Modify with a lighter weight *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
- Hand Plank w. Alternating Arm Rotations: *Wider feet as needed *Keep Core Tight *Move from Core & Alternate bringing 1 Arm at a time *Squeeze Shoulder Blades *Relax Shoulders *Keep Hips Up *Modification: On Elbows or Beast *Keep Belly in for added Stability – Breathe rhythmically
- DB/Band Reverse Fly on 1 Foot or Over Stability Ball: *Standing on 1 Foot *Grab Elastic Band with Palms Up Grip *Keep Arms Straight & Hands Lower than Chest *Squeeze Shoulder Blades at End ROM *Relax Shoulders *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Supine Lower Ab Reverse Crunch (Pelvic Curl): *Keep Heels towards Butt *Move from Core *Hold onto a sturdy Base to help Control Downward Movement *Keep Belly In *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Side Lying Plank Hip Drop w. Clam (20s Each Side): *Start on Side with Knees Bent in closed Clam Position *Lift Hips & Top Leg into Open Clam with each Raise of Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Hips Level *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 Prone Cobra Hold w. Int & Ext. Rotation: *Perform on Stomach if you don’t have a Ball *On Stomach Over Ball, on Tippy Toes, Arms to Sides *Wide Feet *Extend Spine & Hold while Externally & Internally Rotating Shoulders *Squeeze Butt *Keep Belly in for added Stability – 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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Brien
Telephone: (650) 514-6679
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