Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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… Warm-up prior to workout WOD: Perform Cardio & Strength for 30s and 10s Transition Time with 30s Rest after each Round (if you need to Rest, you can do so on your own time). 4 Rounds Total. Focus on Breathing & Modify as needed. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets,30s Transition Time after Completing all 10 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… Warm-up prior to workout 3/16/23: Thursday Core~Cardio Core Breathing – Your Choice. (2 min) (Review Overall Model of WOD Today) (Review Overall Model of WOD Today) *Heart Rate Monitor Zone: 1- Tell everyone to do their best to slow down their breathing to see how slow they can get their heart rate (have them watch the screen for feedback). Perform 2 minutes of diaphragmatic breathing. Breathe In: Belly relaxes & falls & rib cage expands > Hold breath for 3-5s > Breath Out through birthday candle lips: Draw belly in towards spine while adding kegel (squeeze & lift of pelvic… Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 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. 1. Squat: SB/KB/DB/Weighted Object Front Loaded Staggered Squats… Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest. Perform 4 Rounds with 10s Rest in between each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, Rest for 1 Min after the 2nd Round 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. Cardio: Carioca *Breathe rhythmically Supine… New refers to something recently made, grown, or built, or recently found, invented. At the same time, embracing the new can also be daunting and intimidating. Stepping into the unknown can be scary, as we are faced with uncertainty, unpredictability, and the possibility of failure. However, it is often through taking risks and trying new things that we discover our true potential and achieve our greatest successes. The key is to approach the new with a mindset of openness, curiosity, and a willingness to learn and adapt. With this mindset, we can turn the unknown into an opportunity for growth and transformation, and find the motivation to pursue our dreams and aspirations. We are taking on 3 more new coaching clients for the “I AM A PRORITY” Personalized Coaching Program starting on Monday. If you have been trying to get healthy and fit on your own and you are now ready for Structure, Accountability and a RESULTS GUARANTEED Program, we are ready to coach you to success. Contact us to set up a discovery session for our new personalized coaching program here: I AM A PRIORITY – 7 DAILY PRIMAL NEEDS COACHING PROGRAM. Questions? Please call/text me at 650-514-6679 For past words of the week: Word of the Week Your friend & coach, Brien P.S. I’m only a call or email away to assist you in creating WORK- LIFE BALANCE. Let’s talk more>>> https://www.iamapriority.com/ Warm-up prior to workout Phase 3: Core~Mobility Patterns – Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets* Body Weight Squats (Mini-Band if you have one): *Keep Head Back & Eyes Forward *Get Lower each Set *Hinge from Hips *Knee Tracking *Toes Out slightly *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 Stationary… Warm-up prior to workout WOD: Perform the following 6 Exercises as a Group in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s x 5 Rounds; 30s Transition Time after Completing each Round* 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. DB Renegade Row (RT) > Push Up… Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. After 3 Sets of each Movement perform Jump Rope or Imaginary Jump Rope for 40s *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after each 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… Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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. 1. MB/DB/KB/Weighted Object Standing Squat Press *Lift Collar Bones 1”…Be Better Monday 5 Station Rotation Workout (3/20/23)
Be Better Friday Challenge Workout (3/17/23)
Be Better Thursday Core~Cardio Workout (3/16/23)
Be Better Wednesday Tabata Workout (3/15/23)
Be Better Tuesday Body Weight Abs Workout (3/14/23)
Word of the Week: NEW
The word of the week is NEW.
The word “new” carries a powerful energy of excitement, possibility, and potential. It is a word that signifies change, growth, and progress. When we encounter something new, whether it be a new opportunity, a new relationship, or a new challenge, we are presented with the chance to push ourselves out of our comfort zones, expand our horizons, and discover aspects of ourselves that we may not have known existed. The feeling of starting fresh and embarking on a new journey can be incredibly motivating, as it ignites within us a sense of optimism and hope for the future.
“Each day is a new beginning, the chance to do with it what should be done and not to be seen as simply another day to put in time.” “Though we may not have reached the heights we anticipated yesterday, today is a brand new day to begin a new climb.” Catherine Pulsifer
Telephone: 650-514-6679
About Brien
DisclaimerBe Better Monday Fat Loss Circuit Workout (3/13/23)
Be Better Friday Strength Workout (3/10/23)
Be Better Thursday Core~Cardio Workout (3/9/23)
Be Better Wednesday Tabata Workout (3/8/23)