Warm-up prior to workout
WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. Rest after each round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after 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**
- Weighted Forward-Backwards Lunges (15s Each Side): *Stop in the Center to make easier *Modify without Weight *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
- Push-Ups w. MB/Roll (Alt. Sides w. Each Push-up): *Roll Ball or Roll to each Side *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Squeeze Butt *Modify as Needed – Elevated Hands, On Knees, etc *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
- Weighted Lateral Lunge w. Single Leg Balance (15s Each Side): *Only need 1 Weight in Hand Opposite of Lunge *Step out to Side > Hinge from Hip & Squat as Low as possible > Push Back to Center > Balance on 1 Leg > Step Back into Lunge > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify without Weight or Without Balance Hold *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
- Pull-Ups, Hang or Weighted Rows: *Lift Collar Bones 1” *Modify with Band or TRX Rows *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)
- KB/DB Suitcase Squats (15s per Side): *Hold Weight with 1 Hand on inside of Legs – Keep close to Body *Engage Lats *Hinge from Hip & Squat as Low as possible, limiting Forward Bend at Waist *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Maintain Shin Angle *Modify without Weight *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/KB/DB/Weighted Single Leg Deadlift (15s per Side): *Use kickstand as needed *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *Focus on Hinging Back *Up Fast-Down Slow *Squeeze Butt at Top *Make it a Tough 6-10 Reps *Modify with Bridges for those with Back Issues *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
Finisher: Speed Skater Tabata: 20s x 10s x 6 Sets
*Move Right to Left as Quick as possible while also working on Distance *Stay Low *Push into the Ground – POWER! *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
Telephone: (650) 514-6679
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