Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 4 Sets before transitioning on to the next two Movements.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after completing all 8 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**
- Core: Rocking Bridges *On Hands with fingers pointing away from body if possible (turn hands to side to make easier) *Feet under knees *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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 *Modify with Bridges
- Cardio- Whacky Jacks: Straight legs *Keep head back and eyes straight ahead *Lift collar bones up 1 and squeeze the shoulder blades *Open arms to get stretch in chest *Squeeze sides of torso as you go down *Breathe rhythmically *Modify by going slower
- Core- Cross Over Mountain Climbers *Start in Push-Up Position – On Hands or Fists – Lower than Chest *Corkscrew Elbows In *Knees barely off ground and rotate from core *Bring knees towards opp. Shoulder *Keep Hips Up *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically *Modify with standing mountain climbers or Moving Beast
- Cardio- In-In-Out-Out or In-Out Jumps (15s leading with each foot) *Start with feet straddling step *Keep head back and eyes straight ahead *Lift collar bones up 1 *Land on whole foot BUT Relaxed heels- Heels elevated the height of a credit card *Increase intensity with quicker feet *Breathe rhythmically
- Core- Supine Lower Ab Curl with Small Swiss Ball/Ball *Place Swiss Ball under legs and lock it into place with heels* *Hands under tailbone or off to sides *Stay tight to keep ball underneath knees as you roll back *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up with Curl
- Cardio- Use Lines on Ground- Fwd-Fwd-Back- Back or Front – Back Jumps *Relax heels (15s leading with each foot) *Keep head back and eyes straight ahead *Lift collar bones up 1 *Relax heels *Increase intensity with quicker feet *Breathe rhythmically
- Core- MB Reverse Slam: *Start with Feet wider than Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Lock Shoulders Back & Down *Start with MB in front of Chest with Arms Straight > High Hinge of Hips > Swing MB through Legs with Straight Arms > Explode from Ankles, Knees & Hips *Focus on Hinge *Squeeze Butt at top of movement *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- Forward – Backpedal *Stay low *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
I hope that you get a chance to give this workout a try soon.
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Brien
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