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Coach Brien Shamp’s Livestream Saturday Bonus Workout 2/27/21

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 40s in a Circuit with 10s Rest for 4 Rounds. 

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round*

**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. Dynamic SB/KB/DB/Heavy Object Step-Ups (20s Leading w. Each Leg): *Up-Up-Down-Down *Head Back & Eyes Forward *Lift Collar Bones 1”  *Hold Sandbag anyway *Modify: No added Weight *Keep Belly in for added Stability – Breathe rhythmically

  2. Stability Ball Back Extension *Lie on top of ball with feet wide, walk forwards on tippy toes *Give ball a big hug > open arms with back extension & hold for 2 sec > repeat  *Keep Belly in for added Stability – Breathe rhythmically

  3. Squat Jacks: *Start in Squat Position with Hands to Sides > Spring into Jumping Jack > Control Landing back to Squat Position > Repeat *Lift Collar Bones 1” *Hinge from Hip *Modify: Take out the Jump *Keep Head Back & Eyes Forward *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

  4. Stability Ball/Glider Jack~Knife w. Push~Up Combo: *Push Up Hold on Ball (Feet on Gliders or Ball)> Bring Knees Under Hips (Tuck) > Extend back to Hold > Perform Push Up > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Shoulders Back & Down *Modify with just Jack~Knife or Push~Up Hold *Keep belly in. Inhale on the way back  and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in.

  5. Semi-Circle Agility Drill: *Relx Heels *Breathe rhythmically

  6. Kneeling Elbow Side Plank w. Clam (20s Each Side): *Stay Tight-  *Lift Collar Bones 1″ *Keep Hips & Shoulders Square *Modify with Side Plank or Side Leg Raise *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up.

*Additional Cardio if Time Permits*

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!

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

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Your friend & coach,

Brien

Telephone: 650-654-4604

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