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Coach Brien Shamp’s Wednesday Tabata 10/13/21

 

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

WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets Total.

*Set Gym Boss or Interval App to: 20s 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**

  1. KB/DB Alternating Bent Over Rows Or Band Rows: *Hinge from Hips *Keep Back Flat to Reduce Back Strain – Place Weights on the Ground each Rep to Reduce Load to Spine even more *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)

  2. DB/KB/MB/SB/Weighted Object 2 Arm Handle Squat: *Hinge & Squat *Do not touch Ground *Weight hangs below Groin with Straight Arms – Keep Forearms close to Body *Down Slow & Explode Up *Squeeze Butt at Top *Squeeze Shoulder Blades entire time *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

  3. Stability Ball Push Ups: *Walk Hands Forward until Abs kick in *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hands Low *Increase Intensity by moving toward Toes *Modify with Kneeling Push-Ups or Push Up Hold *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. Split Squat Jumps (3 Sets Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Bigger the Stride = Easier on the Knees *Arms assist Legs with Jump – Bring Arms to Sides *Slight Forward Lean *Modify: Split Squats or Back Lunges *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

  5. Dive Bomber Push-Up: *Perform on Fists if strong enough *Corkscrew Elbows In *Lift Collar Bones 1″ *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Kneeling Push-Up *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

  6. DB/KB/MB/SB/Weighted Object Side Lunges (3 Sets Each Side): *Keep trail leg straight and get as low as possible with lead leg *Modification: No added weight *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: 1 Leg Burpees (3 Sets Each Side): 20s x 10s x 6 Sets

*Start on Stomach with Low Hands > Get Up using 1 Foot & Jump > Repeat *Elbows In *Modify: 2 Legs and show modifications without Jump *Keep 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 Mind & Body Coaching Program starting Monday!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​

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

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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