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    • Organic Meal Delivery
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    • Designs For Health Supplements
    • Metagenics Supplements
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Boot Camp Workout BLOG

Coach Brien Shamp’s Be Better Friday 5 Station Rotation Workout 1/14/22

January 13, 2022  |  By Brien Shamp In Boot Camp Workout BLOG
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Warm-up prior to workout

WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*

*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC

If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.

CORE (30s x 3 Sets):

1. Stability Ball Plate/DB/Weighted Object Press: *No Ball: Place Head/Shoulders on Elevated Surface *Elbows In *Lock Shoulders Back & Down – Arch Back as needed to create Lock *Average Weight 25-35 for Females or use 1 Arm *Goal is 8-10 Reps to fatigue *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.

2. KB/Plate/DB/Weighted Object Good Mornings: *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight at Chest *Hinge from Hips *Squeeze Butt *Maintain Squeeze of Shoulder Blades throughout the Movement *Modify with Bridges for those with back issues *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

3. Split Squats w. Elastic Band Rows (15s Each Side): No Band? No Problem – Use Light DB’s w. Slight Hinge *Feet Hip Width *Row when coming up from Split Squat *Lift Collar Bones 1” *Low Hands *Keep Back Hip Tucked *Squeeze Shoulder Blades *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. Staggered Foam Roll/MB/Small Ball Push-Ups: *One Hand on Roll/Ball- Other Hand on ground > Switch Sides after each Rep *Hands should be below Chest *Lift Collar Bones 1” *Elbows In *Modify on Knees – Show variations for those with Shoulder~Postural Issues – Just Hold *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

5. Stationary Forward-Backwards Lunge w. MB/DB/KB Rotation (15s Sets Each Side): *Rotate Weight over Front Knee when Lunging Forward then Backward > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *Slight Forward Lean *If losing Balance, look Straight & Feel Big Toe on Front Foot *Add Weight for Advanced *Modification: Stop in the middle to maintain Balance, Remove Rotation & Weight to make easier *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.

CARDIO: (30s x 4 Sets):

1. Lateral Shuffle RT >  Squat Thrusts > Lateral LT > Squat Thrust > Repeat *Breathe rhythmically

2. High Knees (Red light- Green Light): *Relax Heels *Speed with Good Form *Breathe rhythmically

3. Square Drill *Relax Heels *Breathe rhythmically

4. Boxing: *Relax Heels *Breathe rhythmically

5. Glider Commando FWD- Back Crawl *Feet on Gliders – Crawl with Elbows or walk on Hands *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Perform the cardio above in a circuit for 30s each. Give it your all!

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 Mind & Body Coaching Program starting Monday!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​​

​​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

Please share my educational content with your friends and family and help us influence even more people to reach their full potential.

Your friend & coach,

Brien

Telephone: (650) 514-6679

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Be Better Friday 5 Station Rotation Workout 1/14/22
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