Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Core Movements for 40s followed by Cardio for 40s with 10s Rest between for 3 Sets at each Station.
*Set Gym Boss or 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 more8 as tolerated**
CORE (40s x 3 Sets):
- Side Plank w. Hip Drop (20s Each Side): *Perform on Elbow or Hand *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Squeeze Shoulder Blades *Modify: Perform on Knees *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
- MB/DB/Weighted Object Figure 8’s w. Split Squat Hold (20s Each Side): *One Foot Forward – One Foot Back *Drop down into split squat *Weave object in 8 pattern *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt *Rotate from Core *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
- Supine Lower Ab Curl Lying Longitudinally on Foam Roll: *MB Btw Knees *Head & Butt supported on Roll *Arms to Sides to anchor *Arms Overhead to Curl Pelvis easier *Keep Belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Ankle Band Side Side with Straight Legs- Alt. Sides *Band around ankles, feet or knees *Feet hip width *Lift collar bones up, Keep head back and eyes straight ahead *Take small steps- cue to not overstretch the band *Breathe rhythmically
- Band Kneeling Rotations (20s each side) *Lift collar bones up *Rotate from core *Keeps hands low *Inhale with rib cage expansion/belly relaxed as you move back to anchor point and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the rotation (away from anchor point).
CARDIO (40s x 3 Sets):
*Relax Heels *Toes Up *Modify for those who shouldn’t Jump *Breathe rhythmically
- Jump Squats: *Feet Hip Width *Start & End with Arms Overhead *Modify without Jump
- Airborne Heisman’s: *Opp. Arm & Leg
- Twist Combo
- Double Airborne Heisman’s: *Opp. Arm & Leg
- Hop Scotch w. 1 Foot in Middle: *Alt Foot each time
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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