3/17-2020 Core-Cardio Workout
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 CORE Movements for 40s in a circuit and follow with a CARDIO Movement in a circuit for 40s for 3 Sets each. Transition time is 10s between CORE & CARDIO movements.
*Set Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time 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. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
CORE (40s x 3 Sets):
- Side Plank Hip Drop (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Simply drop Hip *Open Elbows as wide as possible *Squeeze Shoulder Blades *Increase or decrease the intensity by moving farther or closer towards anchor *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
- Supine Lower Heel Tap (1 or 2 legs): *Arms to Sides anchoring as needed *Exhale on the way down with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging); Inhale on the way up – Keep Belly in for added Stability
- Supine Butterfly Bridges *Start Supine with soles of feet touching and lift butt *Keep pelvic tucked *Hands to Sides on 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.
- Push-Up Hold with Opp. Arm & leg (Hold 2s Each Side): *Perform on Fists or Connect Hands to ground *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Head Back *Keep Hands below Chest *Extend RT Arm approx. 45 degrees *Modification: Kneeling *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
- Prone Butt Pincher with Hip AD/AB: *Lift Thighs > Hip AD > Hold 2s > Hip AB > Down > Repeat *Wide Knees *Bottoms of Feet Together *Keep Belly in for added Stability – Breathe rhythmically *Modification: Flutter Kicks
Cardio: (40s x 3 Sets)
*Relax Heels – Toes up *Modify for those who shouldn’t Jump *Keep Belly in for added Stability – Breathe rhythmically
- Airborne Heisman’s: *Opp. Arm & leg *Toes Up – Land on Ball of Foot
- Twist Combo: *Feet Together > Facing 12 O’Clock > Jump & Twist to 2 O’Clock > Jump & Twist back to 12 O’Clock > Jump & Twist to 10 O’Clock > Repeat *Toes Up – Land on Ball of Foot
- Double Airborne Heisman’s: *Opp. Arm & leg *Toes Up – Land on Ball of Foot
- Standing Mountain Climbers: *Opp. Arm & leg *Toes Up – Land on Ball of Foot *Reach as high as possible with High Knees
- Hot Foot (20s Each Side): *Stand on 1 Foot and move whatever direction desired quickly *Modify as needed
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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