Warm-up prior to workout
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each 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 more as tolerated**
- CRADIO: Wacky Jacks: *Bring Elbow to Same Side Thigh *Squeeze Obliques *Relax Heels *Speed with Good Form *Lock Shoulders Back & Down *Keep Legs Straight *Breathe Rhythmically
- Kneeling Band Rotation (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core *Use a Stability Ball & Perform a Russian Twist if you don’t have a Band *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
- MB/DB/Weighted Object Kneeling Side Bend: *MB on Head *Side Bend Right to Left *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Avoid Moving Arms & Open Elbows *Easier on the Knees to Stand *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
- Hand Plank w. Hip Extension: *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Focus on Strong Core – Keep Hips from Dropping *Lift Collar Bones 1″ *Keeps Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Elevated Surface or Knees – One Knee can be Bent or Beast – Add Hip Ext as tolerated *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: Jog w. Forward Reach, Overhead Reach & Reach To Sides: *Toes Up
- Stability Ball 1 Leg Bridge (20s Each Side): *Head/Shoulders on Ball *Extend 1 Leg Out *Keep Hips Up *Use Hands to Stabilize on Ground as needed *Modification: No Ball *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Beast Hold w. Shoulder Rotation (Alt. Each Side): *Hand Under Shoulders *Rotate from Core *Lift Collar Bones 1” *Modification: Beast Hold or Quadruped with Shoulder Rotation (Knees on Ground) *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- MB/SB/Weighted Object Crunch w. Reach: *Start with MB/SB at Chest > Crunch Up & Press > Hold at Top for 2s *Finish with Elbows to Ears *Wide Feet *Dig Heels into Ground *Lift Collar Bones 1” *Modification: Lower Ab Curl *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
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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