4 Phase Warm-Up:
Phase 1: Cat-Cow Position Breathing (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing while in cat-cow. Initiate breathing with belly (let it fall) > rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale Do daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets
Phase 3: Core (Perform the following movements for 60s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Plank *3B’s
- Prone Prisoner Superman *Hands interlaced behind head- big stretch *Squeeze shoulder blades and butt *Hold for 1 min *2B’s *For those with shoulder issues and those who just can’t do the prisoner position, perform external rotation with arms to sides. Also tell them to work on posture throughout the day, get massage work and avoid pushups and overhead activities
Phase 4: Primal Movements -Perform the following movements below for 5 reps (except #2) *Goal is blood flow, not max efforts
Perform the following 7 essential body weight fat loss exercises for 30s in a circuit (one after the other) with 20s rest (transition time) as a group. Perform 4 circuits. For the pull-ups/rows if there is not enough equipment have half the group do # 2 while the other half does #3. Rest 1 min after each circuit. This will allow better form during movements and higher intensity for each set. Try to get the most out of them for 30s. Those who are more fit should be doing more! Load as needed
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Burpees *3B’s *Modify for those who need help- take a step to get up *Shoulders Back & Down *1 Leg Burpees for those who are advanced
- Pull-ups/Equalizer/TRX Rows *3B’s *3B’s *Shoulders Back & Down
- Squats *Hinge from hips *2B’s *Get to 90 degrees
- Dive Bomber Push-Ups http://www.youtube.com/watch?v=66-v0AaANHk *3B’s *Shoulders Back & Down
- One Leg Squats (15s each leg) *Start with feet together- make sure they feel connection to ground with all 5 toes and outer foot *Attempt to lower hips as low as possible without bending torso too far *Hinge from hips *2B’s *For those that need help & greater range of motion > sit into box or do step-ups
- Forward Beast *Knees barely off ground *–Opp. arm & leg *3B’s *Shoulders Back & Down *Modify with plank crawl
- Prisoner Backwards Lunges (Alt. Sides) *Squeeze shoulder blades *3B’s *Add jump for those that can- Split Squat Jump
*Perform sprint intervals as a group if time *Make sure new folks don’t go 100% – especially if they are not used to working out without shoes.
Circle Time-Cool Down Stretches: 5 min
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