Warm-up prior to workout.
WOD: Alternate the following 10 Exercises two at a time for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
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:
A. Side Plank Hip Drop (20s Each Side): *Pulse or Drop Hip to Ground without Rotating *Stack Hips *Lift Collar Bones 1” *Elbow Under Shoulder *Hand on Hip – Squeeze Shoulder Blades *Modify by Crossing Over Top Leg or Bend 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
B. Cardio: Punches
Station 2:
A. Push-Up Hold w. DB 1 Arm Rotational Reverse Fly (20s per Side): *Use 1 DB and Rotate from Trunk *Lead with Thumb with Reverse Fly *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs are easier *Lift Collar Bones 1″ *Low Hands (Below Chest) *Squeeze Shoulder Blades at End ROM *Relax Upper Traps *Modify with Kneeling *Draw the 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)
B. Cardio: Hop~Scotch with 1 Foot
Station 3:
A. Supine Hollow Rock: *Start with Arms Overhead, Hands Clasped > Knees Bent > Extend Legs > Lower as tolerated *Maintain Imprint of Spine *Rock while keeping Core Engaged *Tongue on Roof of Mouth to Relax Neck *Look Down *Bring Arms to Sides to make easier *Modify with Double Knee to Chest Rock *Breathe rhythmically
B. Cardio – Lateral Skip *Toes Up – Drive Ball of Foot into ground
Station 4:
A. Elevated Butterfly Bridges: *Open knees *Full ROM *Modify with Bridges *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
B. Cardio – Ice Skater – Alt. with Stick & Speed
Station 5:
A. Supine Toes to Sky (Pelvic Lift): *Keep Legs Straight > Attempt to Lift Pelvis Up *Move from Oblique’s *Bring Arms Overhead to increase challenge *Control Down to make harder *Arms to Sides & Use Hands as needed to make easier *Tongue on Roof of Mouth to Relax Neck *Look Down *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
B. Cardio – Semi-Circle with Reaction Cues from Coach
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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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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