Check out this 20 Minute Spartan Challenge with Coach Brien Shamp.
Here is the workout:
*After 90s cardio, set Interval App to: 30s work time, 5s rest, 7 sets > repeat #1 after all 7 sets are complete > repeat for 4 sets (approx. 23 min)
- Start with 90s of cardio: Jog/Walk (highest intensity tolerated) *Fast walk for those with injuries *Cue to add Core Breathing
- 10 Monkey Jump Push-ups or 30s: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend forward and place hands under shoulders while on tippy toes > bring had towards ground >jump up *Lift collar bones up 1” *Modify as needed- Remove jump do push-up on knees, etc. *Use fists or db’s or equalizers for wrists as needed for wrist pain *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 & anus engaging) on the way up.
- 10 Prisoner Squats or 30s (touch butt to med balls or mats to get to 90 degrees) *Feel connection to ground- especially outer foot and little toes *Hinge from hips > squats *Get low *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 & anus engaging) on the way up.
- 10 Pulling Movements: TRX Rows/Equalizer Rows/Pull-Ups or 30s *Lift collar bones up 1” *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (bladder) on the way down (opposite of others movements)
- 10 Backwards Lunges (10 each side) or 30s *Arms come up with each back lunge *Knee should end up 2” off the ground *Squeeze shoulder blades *Lift collar bones up 1” *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 & anus engaging) on the way up.
- 10 Explosive Push-up Tucks/ Jack – Knife (10) or 30s Start on stomach > push-up tuck > repeat *On fists as tolerated *Knees 1 inch off ground *Lift collar bones up 1” *Corkscrew elbows *Elbows in *Lift collar bones up 1” *Use db’s for wrists as needed for wrist pain *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 & anus engaging) on the way up.
- 10 Squat Jumps or 30s *Start and end with arms over head *Hinge from hip > small squat *Lift collar bones up 1” *Avoid the jump for those who shouldn’t jump *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 & anus engaging) on the way up.
- 10 Elbow Planks with Lateral Movement (opp. elbow and foot) 10 each direction *Start in plank position on elbows >move laterally opp. arm & leg *Lift collar bones up 1” *Modify with Lateral Beast *Cue to add Core Breathing
Totals: 80 Reps x4
Warm-Up with Core Breathing, Self Massage & Mobility Work
*Core Breathing in Quadruped: https://www.youtube.com/watch?v=IQOo1XDiHKw&fbclid=IwAR2b6e3SkNElOe0HkIwzBfJVHKueIf40qEbSRB6-OiFnl_J44MxRkKZ8PYI (2 min)
Perform 2 minutes of diaphragmatic breathing while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Breathe In: Belly falls & gets big & rib cage expands > Breath Out through birthday candle lips: Draw belly in towards spine while adding kegel (squeeze & lift of pelvic floor – should feel bladder & anus engaging) *Avoid movement with spine
For added bonus to change emotional state in seconds think about 3 things you are grateful for and smile because life is good!
Your friend & coach,
Brien
Telephone: 650-654-4604
