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Coach Brien Shamp’s Be Better Thursday Core~Strength~Cardio Challenge Workout 3/10/22

Warm-up prior to workout

Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 2 Rounds*

**Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving**

  1. Bear Crawl: *Hips High *Relax Shoulders
  2. Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat
  3. Beast Shoulder Tap: *Knees barely off Ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
  4. Crab Walk: *Modify with Bridge *Lift Collar Bones 1” 

WOD: Perform the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after Completing each Round*

*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.

  1. Single Leg Romanian Deadlift (20s Each): https://www.youtube.com/watch?v=Nenu2LI9_dw  
    *Feet Hip Width *Lock Shoulders Back & Down *Head Back & Eyes Aligned with Spine *Weight starts on ground > Hinge Hips – Not a Squat *Squeeze Butt *Modify with Single Leg Bridges *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. Stability Ball/Glider Push-Up Jack Knife: *Feet/Ankles on Ball *Start in Push- Up position > Jack Knife (Tuck Knees) > Back To Push-Up Hold > Repeat *Lift Collar Bones 1” *Elbows In *Keep Head Back *Keep Hands Below Chest *Avoid letting Hips Drop *Modify with Kneeling Push Up or Adjust Feet on Ball or a Push Up 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
  1. MB/DB/KB/Weighted Object Wood Chops (Hi-Lo) w. Pivot (20s Each Side): *Start with MB Outside Shoulder > Chop Down Diagonally to Opp. Hip > Repeat *Shift BW *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)
  1. Backwards Lunges w. MB/DB/KB/Weighted Object Rotation (20s Each Side): *Rotate over Front Knee from Core *Modify with Step-Up *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/DB/KB/Band 1 ARM Pull & Rotate (20s Each Side): *Split Stance *Keep Head Back, Eyes on Anchor *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM *Keep Wrist Straight *Elbows only need to go to Torso *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)

  2. Jump Rope: *Any variation *Head Back, Eyes Forward *Toes Up, Land on Ball of Foot *Small Hops *Soft Knee Bend *Relax Shoulders *Modify with no Rope *Keep Belly in for added Stability – Breathe rhythmically

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!

CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s  Coaching Program​​

​​I’d love to help you achieve your best self!

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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