Warm-up prior to workout
WOD: Alternate the following Tabata Combo Exercises for 20s with 10s Rest for 8 Sets each.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 16 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 more as tolerated**
Leg Blaster Tabata #1:
A. KB/DB/MB Goblet Squats w. Mini Band Around Knees (Handle Down~Grip Bell): https://youtu.be/7ALOgcjlwz8 *Squeeze Shoulder Blades *Get Low *Hinge from Hips *Avoid Moving Shin Forward *Modify without Band or Added Load *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
B. Squat Jumps w. Mini Band Around Knees: *Feet Hip Width *Focus on Foot connection to Ground *Do your best to Land in the same spot *Keep Head Back & Eyes Forward *Start & Finish with Hands Up & Arms Extended Overhead *Avoid Moving Shin Forward *Hinge from Hips *Load > Explode *Modify with Squat Hold/Pulses *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
Upper Body Blaster Tabata #2:
A. TRX/DB/MB Rows: Get Low *Keep Head Back & Eyes Forward *Mix Up Hand Positions *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold 2s *Toes Up *Goal 5-10 Reps (Make it Tough) *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)
B. Floor Or Stability Ball Plate/DB/KB/MB Press (Hold a weight in 1 Hand if you don’t have enough Weight & Perform 10s on Each Side): *Elbows In *Lift Collar Bones 1” *Lower Back should Arch to overemphasize *Lock of Shoulders *Goal 5-10 Reps (Make it Tough – Most Females can do at least 25 pounds) *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
Agility & Power Tabata #3:
A. 4 Marker Cross-Over Agility Drill: *http://www.youtube.com/watch?v=TnKbUMnidU8
*Stay Low *Lead with Hips with Backpedal *Breathe rhythmically
B. MB Wood Chops/Slams: *Keep Head Back & Eyes Forward *Hinge from Hips *Follow Through *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Burpee/High Knee Run Challenge: *3 Minutes
*Perform 5 Burpees (Start on Ground with Low Hands), then Perform a High Knee Run (Toes Up) for 20s > Switch *Keep Switching for 3 Minutes *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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Your friend & coach,
Brien
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