Coach Brien Shamp’s Be Better Saturday Spartan Workout 2/19/22

Warm-up prior to workout

Core Warm-Up: Perform 2 Sets; 40s Work, 10s Rest

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 10 Sets

  1. Side Leg Raises
  2. Side Lying Groin Raises
  3. 1 Leg Bridges
  4. Plank Shoulder Taps (Alternate Sides)
  5. Superpeople

Dynamic Warm-up (5 Min) *Perform the following movements below or make up your own. Perform each one for approx 20s. 

  1. Walking Toe Raises
  2. Walking Heel Raises
  3. Single Knee to Chest
  4. Heel to Butt: *Grab Foot – Alt
  5. Frankenstein’s
  6. Leg Cradle: *Grab Knee & Foot – Alt
  7. Forward Lunges with Reach Overhead: Tuck Back Hip & Extend Arms Up & Back – Hold for 2s
  8. Monster Walk: *Squat Position > Hinge & Lower *Cue to keep Shin Angle from moving
  9. Low Skips
  10. High Knee Skips
  11. Cross Over Skips
  12. Shuffle: *Relax Heels
  13. Carioca: *Relax Heels

Mile Run

Strength Circuit:  Perform 3 Sets; 30s Work, 10s Rest

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 18 Sets*

  1. Step-Ups
  2. Rows
  3. Squats
  4. Push-Ups
  5. Single Leg Deadlifts *15s per side
  6. Dips

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 I AM A PRIORITY Coaching Program starting Monday!

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Your friend & coach,


Telephone: (650) 514-6679

About Brien


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