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Coach Brien Shamp’s Livestream Wednesday Combo Tabata 12/16/20

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

WOD: Perform each Tabata Combo for 20s with 10s for 12 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 2-3 Sets each.

For Example in #1: 20s of Jump Squats, 10s Rest, 20s Split Squats, 10s Rest, 20s Jump Squats, 10s Rest, 20s Split Squats, and so on until you reach 3 Minutes of each Exercise (6 Sets of each) ALLOW approximately 30s Rest after each numbered Tabata (depending on Group).

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 12 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**

Leg Blaster Tabata #1:

  1. Squat Hold w. DB/KB/MB/Weighted Object Reverse Lunge (Alt. Sides): *Hold weight to Increase Intensity or go Lower *Feet Hip Width *Hinge from Hip & Squat *Move from Core as you Step Back into Lunge *Lift Collar Bones 1” *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. DB/KB/MB/Weighted Object Split Squats (3 Sets Each Side): *Hold Weight on the Side of the Bent Knee *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Modify without Weight or Holding onto something stable *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

Upper Body Blaster Tabata #2:

  1. DB/KB/SB/Plate Bent Over Rows: *Lift Collar Bones 1” *Hinge from Hips – High Hips – Not a Squat *Squeeze Shoulder Blades – Hold for 2s *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)

  2. Equalizer/Chair/Table Kneeling Triceps Ext: *Bring Knees farther back to increase intensity *Avoid using Shoulders *Lift Collar Bones 1” *Bend & Extend Elbows *Get Full ROM *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

Agility & Power Tabata #3:

  1. Imaginary Cone/Marker – 5 Yard Shuffle: *Stay Low with Shuffle *Relax Heels * Breathe rhythmically

  2. Power Burpees: *Start on stomach *Hands below chest fingers spread *Lift Collar Bones 1” *Explode up and repeat but PAUSE for 1 second and release hands prior to explosive get up *Modify as needed *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

Tabata Finisher: Group Tabata #4: 20s x 10s x 6 Sets

  1. Moving Squat w. Side Steps: *Squat with Side Steps in Squat Position > Bring Right Hand to Left Foot while bringing Right Leg to Left > Switch, moving Forward & Back *Breathe rhythmically

  2. TRX/BW Jump Squats: *Keep TRX in Hands with Elbows Bent at approx. 90 degrees – TRX is used more for Balance as an Anchor than to assist – Try not to Extend Arms *Stay Vertical with Body Position – Maintain Shin Angle *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – Lower Butt to ground *Modify with TRX or BW Squats *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

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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