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Coach Brien Shamp’s Livestream Tabata Wednesday 12/23/20

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 each with 10s Rest for 6 Sets Total, one after the other.

*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/MB Weighted Object Split Stance One Arm Row (3 Sets Each Side): *One Foot Forward, One Foot Back – Heels on the ground *Make it tough for 20s – Goal 10 Rep *Elbows In *Butt Out – Flat Back *Lift Collar Bones 1″ *Squeeze Shoulder Blades – Hold 1s *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)
  1. Stationary Fwd-Bwd Lunge w. KB/DB/MB Weighted Object Rotation (3 Sets Each Side): *Rotate Weight over Front Knee *Stationary *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *If using SandBags, only small, lighter ones unless very advanced *Modify by stopping in middle and/or removing Weight until Balance & Skill of Movement Increase *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
  1. KB/DB/MB Weighted Object Stability Ball Incline (Drop Butt)One Arm Press (3 Sets Each Side): *Head & Shoulders on Ball, but Butt Down *Make it tough for 20s (Goal 10 Reps) *Elbows In *Lift Collar Bones 1″ *Arch Back to Lock Shoulders Back & Down *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
  1. TRX/Box One Leg Jump Squat (3 Sets Each Side): *Get to 90 degrees as tolerated *Start with Feet Together *Hold TRX with both Hands, Elbows Bent, but hold lightly, more as needed – stand fairly Vertical *If you don’t have a TRX sit into box, step, couch and pop up *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hip & Squat *Modify with One Leg Squat or 2 Legged 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
  1. Glider Commando Fwd-Back Crawl: *Feet on Gliders – Crawl with Elbows *Straight Legs *Lift Collar Bones 1″ *Modify with Beast Walk *Keep Belly in for added Stability – Breathe rhythmically
  1. Lateral Jump Squat Thrust: *Burpee without Chest touching ground *Perform Squat Thrust (Avoid Dropping Hips) > Jump Laterally over line or step over *Lift Collar Bones 1″ *Relax Heels *Modify with Step instead of Jump *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Lateral Shuffles or Cardio of Choice: 6x20sx10s

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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