Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.
- Stability Ball/Otoman/Floor DB/KB/MB/SB Press: *Challenge with 1 arm if you dont have a heavy load to get tired in 20s *Head & Shoulders on Ball/Floor/Otoman *Elbows In *Lift Collar Bones 1” *Lower Back should Arch to overemphasize Lock of Shoulders *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
- KB/DB/MB/SB Squats (hold weight in both hands as tolerated): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Sit as Low as possible *Hinge from Hip & Squat *Modify with 1 KB, Sandbag or No Load at all or Box/Mat/Chair *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 *Studio: Monkey Bar Room
- Dips w. Chair/Box/Mat & DB Biceps Curls (Alternate 3 Sets Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Dips: Keep Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to /Chair/Mat/Step *Avoid going to Low *Squeeze Triceps at Top *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
- KB/DB/MB/SB Side Lunges (Alt Sides Each Rep): *Perform with Control & Focus on Knee Alignment *Get low *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
- DB/KB/MB/SB Bent Over Rows: *Challenge with 1 arm if you don’t have a heavy load to get tired in 20s *Keep Head Back*Flat back *Lift Collar Bones 1” *Hinge from Hips *Body Set~Up should allow Hands to be at Chest height or below h *Modify with Band or TRX *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Glider Truck Push: *Gliders Under Hands *Hips High (like Bear Crawl) *Modify with Bear Crawl or Baby Crawl or Beast Crawl *Keep Belly in for added Stability – Breathe rhythmically
Group Finisher: Speed Skaters: 20s x 10s x 4-6 Sets
*Move Right to Left as Quick as possible while also working on Distance *Stay Low *Push into the Ground – POWER & SPEED! *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
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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Your friend & coach,
Brien
Telephone: 650-654-4604
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