Coach Brien Shamp’s Livestream Tuesday Core~Cardio Circuit Workout 10/6/20

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

WOD: Perform the following 9 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds. 10s transition time after each round

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 0s Transition Time after Completing all 9 Sets*

**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. Supine Lower Ab Curl – Reverse Crunch: *Keep Heels in toward Butt – Squeeze Foam Roll/ Ball in Between Heels & Hams*Control Movement Down *Hands Under Tailbone *Relax Shoulders *Move from Core & 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

    

    

2. Prone Hand Plank Hip Extension: *Fists for those who need to Reduce Stress to Hands/Wrists/Shoulders *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Keep Hips from Dropping *Lift Collar Bones 1″ *Keeps Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Knees – One Knee can be Bent or Beast – Add Hip Ext as tolerated *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. Forward Two- Back Two Lateral Movement *Relax Heels *Breathe rhythmically
   

    

    

4. 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 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. KB/MB/DB Standing Side Bend *Hold weight on top of head *Side bend as far as possible each direction *Open elbows and squeeze shoulder blades  *Keep tuck *Lift collar bones 1” *Keep head back *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

    

    

6. Lateral Hops (20s each side) *Hop on 1 foot (In-In-Out -Out to modify) *Relax Heels *Breathe rhythmically
   

    

    

7. Side Lying Groin Plank with Elevation & Trunk Rotation (20s each side): *Top Leg on Step – Top Leg holds Body Weight up *Lift Collar Bones 1” *Rotate from midsection *Squeeze Shoulder Blades *Head Back *Stack Hips *Modify with Bottom Leg on ground or Cross Top Leg over *Keep Belly in for added Stability – Breathe rhythmically
   

    

    

8. Supine Butterfly Bridge with Feet Elevated *Place feet together on elevated surface, 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.

    

    

9. KB/DB/Heavy Object Fireman Carry: *Weight in both Hands *Big Step – Heel > Toe Push Off *Fast Walk, Squeeze Butt *Challenge with heavy loads *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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