Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each.
**Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition after completing all 6 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. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
- KB/DB Figure 8 to Hold: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – Not a Squat *Down Slow & Controlled, Up Fast *Squeeze Glutes *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
- Elbow Side Plank with Leg Raise (20s Each Side): *Start in side plank *Perform leg raise as tolerated *Lift Collar Bones 1” *Head Back & Eyes Straight *Squeeze Shoulder Blades *Top Hand on Hip *Modify with Bottom Leg in bent position or leg raises *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
- Seated Russian Twist with Weight: *Rotate Torso RT > < LT with Arms Extended as Tolerated *Sit Tall with Knees & Hips Flexed *Lift Collar Bones 1” *Feet off ground if tolerated *Modify with Supine Trunk Rotation or Grab Knees sitting tall with feet off ground *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
- Ankle Band Squat Hold w. Hip AB (20s Each Direction): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Perform Small Movements *Keep Belly in for added Stability – Breathe rhythmically
- Supine Swiss Ball/Glider Leg Curls: *Feet on Ball/Glider *Start with Legs Straight > Dig Heels into Ball > Arms to Sides, Palms Down > Curl Legs toward Butt & Bridge > Feet finish under Knees with Knees Together > Repeat *Modify with One Leg at a time or just Bridge if fatigued *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
Cardio/Strength: Stay Aerobic – Blue Zone *Breathe In & Out of Nose *Keep Belly in for added Stability – Breathe rhythmically
- Bodyweight Split Squats (20s Each Side): *Big Step *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
- Plank Up-Downs (20s Each Side): *Start on Elbows in Plank *Lead with RT Hand *Relax Shoulders *Cue: Hand-Hand-Elbow-eElbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – Goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Side Lunges with Arm Raises (20s Each Side): *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
- Stationary High Knee Skips: *Cue to Push Off Ball of Foot & Attempt to get up as high as possible *Land Softly *Opp. Arm & Leg
- One Leg Squats (20s Each Side): *Start with Feet Together *Hinge & Lower *Modify by holding onto something *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
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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