Core and Upper Body Strengthening

A spicy little sequence targeting the middle of your body from shoulders to hips and hamstrings!

Team!

You have probably noticed that many of the Weekly Workouts involve core training. This is because functional movements (i.e - those movements that are involved in activities of daily living) originate in the core of the body and are executed through the extremities. 

The goal of functional fitness training is to create proficiency in almost every type of movement that you could possibly encounter. On Monday mornings, we train for whatever life throws at us! 

Enjoy!
-Carla

Warm Up

Tabata 20 seconds of work/10 seconds of rest x 6 minutes (3 rounds of all 4 exercises).

HOW TO: Set a 6 minute clock or set your SmartWOD app for Tabata, 20/10 x 6 minutes. For the first 20 seconds: right side plank then 10 seconds of rest, then 20 seconds of glute bridges then 10 seconds of rest, and so on. When you finish all 4 movements go back to the beginning and repeat all movements for a total of 3 rounds, totaling 6 minutes.

• Right side plank hold

• Glute bridge repetitions (weight optional) 15-20 lb single dumbbell

• Left side plank hold (see link to right side plank hold)

• Plank shoulder taps

Movement Practice

Practice 3-5 reps of each movement. Select a weight/movement option that allows you to complete each movement in 1-2 sets with some difficulty. Your challenge: complete all kettlebell swing sets unbroken to work on grip strength.  

Workout

EMOM 20 (every minute on the minute for 20 minutes). *Note: Do 20 reps of the hip raise all on one side for each round, alternating sides from one round to the next.

*** Adhere to the time domain for best results! This is where the magic is!

• Minute 1 - 20 side hip raise (All on one side. For each round, switch sides)

• Minute 2 - 7 push-ups (elevate your hands on a stable box of step if you cannot do strict push-ups from the floor)

• Minute 3 - 25 Kettlebell Swing (alternative: double dumbbell swings) suggest 2x 10-15# dumbbells or a 25-35# kettlebell. Strive to do the 25 reps unbroken!

• Minute 4 - 14 dumbbell or barbell bent over rows – select a moderate weight to do the 14 reps in 1-2 quick sets

Cool-Down

15 minute post-workout restorative yoga cool-down