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Coach Brien Shamp’s Livestream Monday Workout ~ 7 Essential Body Weight Exercises 1/11/21

Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts

WOD: Perform the following 7 Essential Body Weight Fat Loss Exercises in a Circuit for 30s each with 10s Rest for 4 Circuits. Add additional weights if you want to make things harder 🙂

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing all 7 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**

  1. Bear Crawl: *Crawl with Hips in Air *Opp. Arm & Leg *Try to Touch Same Foot to Same Hand to Encourage Stretch *Keep Legs Straight *Feet Hip Width on Tippy Toes *Relax Shoulders *Modify with Moving Beast on Elbows *Keep Belly in for added Stability – Breathe rhythmically
  1. Basic Body Weight Squats: *Feet Shoulder Width *Hinge from Hips & Lower into Squat *Maintain Shin Angle *Get to 90 Degrees – Touch a Big MB or 12″ Step *Overhead Squats for those that are able (Use Long Foam Roll or Stick) *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
  1. Glider Push-Ups w. Jack Knife: *Corkscrew Elbows In *Keep Hands below Chest *Bring Knees Up (Tuck) with Ascent of Push-Ups (Faster Tuck makes Push-Ups Easier) *Avoid letting Hips Drop *Modify with just Jackknife or Increase Intensity with Pike *Keep belly in the whole time *Exhale and add Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
  1. Bulgarian Split Squat (15s Each Leg): *Start with Feet Hip Width *Elevate Back Foot *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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
  1. TRX/DB/KB/Heavy Object Rows: *Squeeze Shoulder Blades at end ROM *Keep Hands below Chest *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)
  1. Single Leg Deadlifts (15s Each Leg): *Start with Feet Together *Hinge from Hip *Lift Collar Bones 1” *Squeeze Butt at Top *Hold something as needed *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
  1. Backwards Lunges w. Arm Raises (15s Each Side): *Feet Hip Width *Arms go Up with Backwards Lunge *Bigger the Step, easier on the Knees *Move from Center, Not Back Leg *Add weight for those that are able *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 

Finisher: Sally Squat Challenge (3:30):

*Belly in for added Stability – Breathe rhythmically

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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​​I’d love to help you achieve your best self!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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