Coach Brien Shamp’s Livestream Saturday Core~Cardio Fat Blaster 10/3/20

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

WOD: Perform the following 8 Exercises in a circuit for 40s each with 10s Rest for 3 Rounds Total.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s Transition Time after Completing all 8 Sets. Repeat 3x

**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**

*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC

If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.

1. Prone Pull Downs Superperson w. Bands: *Begin on Stomach with arms overhead with Relaxed Shoulders  > Bend Elbows & Pull Back toward pockets (like doing a Lat Pulldown) > At the same time lift Chest & Legs & Hold for 3s *Return to Start Position > Repeat. *Lift Collar Bones 1” *Draw belly in toward 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. MB Seated Russian Twist: *Sit Tall & Lean Back as tolerated with Feet off Ground > With MB in Hands, Rotate to RT & LT *Modification: Feet on Ground or Perform Supine for those with Back Pain – Sitting & Twisting, especially when slouching is not good for the Spine *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

    

3.  Insanity Jumps or In-In-Out -Out (3 Sets Each): *Switch Lead Foot at Halfway Point for In-In-Out-Out *Start with feet wide *Goal is Speed when Movement is learned *Increase intensity with greater depth with squat and speed with in-in-out-out *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically

    

4. Stability Ball/Glider Leg Curls: *Feet on Ball/Gliders *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

    

5. Plank Hip AB/AD w. Feet on Gliders: *Elbows on Bosu or Discs *Keep Butt Locked *Legs Straight *Modify for those with Diathesis or Core Imbalances with Beast/Quadruped *Keep Belly in for added Stability – Breathe rhythmically

    

6. Square Drill – Forward, Shuffle, Back, Shuffle (3 sets each direction): *Short Distance *Stay Low & In Control *Breathe rhythmically

    

7. Supine Lower Abdominal Pelvic Lift: *Straight Legs *Grab something Overhead to Anchor Upper Body > Attempt to bring Heels to ceiling lifting Pelvis Up > Control Down > Repeat *Move from Obliques *Look at Abdomen *Tongue on Roof of Mouth *Modification: Low Ab Curl *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
   
   
8. Crab Reach: *Start in Crab Position > Bridge up & Reach Left Arm Up and Back > Switch * Extend spine*Turn hands to sides to reduce stress to hands/wrists *Modify with supine basic bridge or Rocking 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

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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Your friend & coach,

Brien

Telephone: 650-654-4604

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