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Coach Brien Shamp’s Livestream Thursday Core~Cardio 1/21/21

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

WOD: Alternate the following 6 Core-Cardio Exercises two at a time for 40s with 10s Rest for 4 Sets each.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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**

  1. Supine Straight Leg Bridge Hold w. Opp. Arm & Leg Ext: *Keep Hips Up, Legs & Arms Straight *Extend Opposite Arm & Leg every 2s *Modify with Bridges *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
  2. Supine Foam Roll Lower Ab w. Opp. Arm & Leg Ext: *Lying on Back (on Foam Roll) with Hips & Knees Flexed at 90 Degrees *Extend Opposite Arm & Leg every 2s *Keep Belly in for added Stability – Breathe rhythmically

    *2 Mins Cardio – Coach’s Pick – Change Every 30s*

  3. Supine Sit-Up w. MB/DB/KB Reach: *Wide Feet *Dig Heels *Start with MB at Chest & Finish with Elbows to Ears *For those with Pelvic Floor Issues like Diathesis, avoid & perform Seated Core with Feet Off Ground – Sit Tall with MB between Knees – Raise Hands to Increase Intensity *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.

  4. Kneeling Side Bend w. Weight On Head: *Kneeling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Widen Knees for Stability *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

    *2 Mins Cardio – Coach’s Pick – Change Every 30s*
  1. Supine Butterfly Bridge: *Place Feet Together, Open Knees as Wide as possible *Very important to Tuck Pelvis *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.

  2. Quadruped w. Arm AB & Hip AB (20s Each Side): *On all 4’s *Lift Collar Bones 1” *Corkscrew Elbows In > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders relaxed *Inhale on the way out and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in – Keep Belly in for added Stability

    *2 Mins Cardio – Coach’s Pick – Change Every 30s*

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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