Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Core-Cardio Exercises for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 8 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.
- DB Lateral Raises/Bent Over Reverse Flys: *Light DB’s (3-5 pounds for most women) *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – Hinge more to reduce Neck Usage *Slight bend in Elbows *Hands below Chest *Squeeze Shoulder Blades *Modify with Band *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
- Beast w. Hip Ext. (20s Per Side): *Hands/Fists under Shoulders *Squeeze Butt *Widen Feet as needed *Lift Collar Bones 1” *Modification: Beast Hold *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
- Forward KB/DB/Heavy Object Lunge w. Rotation (20s Each Side): *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center *Big Step > Rotate (from Core) over Front Leg > Big Step back to Start > Repeat for 20s > Switch *Modify without MB *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
- KB/DB/Heavy Object Fireman Carry: *Weight in both Hands *Big Step > Heel > Toe Push Off *Fast Walk *Squeeze Butt *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- Sumo BW Breathing Squats with Leg Raise: *This squat is opposite the normal breathing pattern with the objective of increasing range of motion *Hinge from Hips & Squat > Stand with Leg Raise on One Side > Repeat > Stand with Leg Raise on Other Side *Feet Wider than Shoulders with Toes Out at 45 Degrees *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips & Squat > Stand with Leg Raise on One Side > Repeat > Stand with Leg Raise on Other Side *Squeeze Butt *Exhale with rib cage expansion/belly relaxed on the way down and Inhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Supine Lower Ab Curl w. MB/Roll Btw Heels & Hams: *Hands assist as needed *Control down to increase intensity *Modify: Alternating Heel Tap *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
- Standing Band Horizontal Trunk Rotation (20s Each Side): *Modify: Standing Trunk Rotations *Quick but Controlled Movement *Keep Arms Straight to Increase Intensity or Move away from Anchor Point *Movement starts at Feet > Ankle > Knee > Hip > Core > Arms *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
- Hand Side Plank Hip Drop (20s Each Side): *Keep Hips & Shoulders Stacked *Avoid Rotation *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify on Elbow with Bottom Knee Bent *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
*Perform 3 Minutes of Cardio at the End if Time Permits*
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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