fbpx

Coach Brien Shamp’s Be Better Wednesday Tabata Workout 3/16/22

Warm-up prior to workout

WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.

  1. KB/DB/MB Weighted Object Split Stance One Arm Row (3 Sets Each Side): *One Foot Forward, One Foot Back – Heels on the Ground *Make it tough for 20s – Goal 10 Rep *Elbows In *Butt Out – Flat Back *Lift Collar Bones 1″ *Squeeze Shoulder Blades – Hold 1s *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  1. Stationary Fwd-Bwd Lunge w. KB/DB/MB Weighted Object Rotation (3 Sets Each Side): *Rotate Weight over Front Knee *Stationary *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *If using SandBags, only small, lighter ones unless very advanced *Modify by stopping in middle and/or removing Weight until Balance & Skill of Movement Increase *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. KB/DB/MB Weighted Object Stability Ball Incline (Drop Butt) One Arm Press (3 Sets Each Side): *Head & Shoulders on Ball, but Butt Down *Make it tough for 20s (Goal 10 Reps) *Elbows In *Lift Collar Bones 1″ *Arch Back to Lock Shoulders Back & Down *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/Box/Chair One Leg Jump Squat (3 Sets Each Side): *Get to 90 degrees as tolerated *Start with Feet Together *Hold TRX with both Hands, Elbows Bent, but hold lightly, more as needed – stand fairly Vertical *If you don’t have a TRX sit into box, step, couch and pop up *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hip & Squat *Modify with One Leg Squat or 2 Legged Squats *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. Plank Up-Downs (20s per Side): *Start on Elbows in Plank *Lead with RT Hand for 20s > Switch to Left Hand for 20s *Relax Shoulders *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
  1. Curtsy Lunges (20s Each Side): *Perform with Control & Focus on Knee Alignment *Connect with Feet on the Ground to avoid Knee Tracking Issues *Adding a Hop can be done for the Advanced *Hands on Hips *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability 

Finisher: Lateral Jump Squat Thrust: *Burpee without Chest touching ground *Perform Squat Thrust (Avoid Dropping Hips) > Jump Laterally over line or step over *Lift Collar Bones 1″ *Relax Heels *Modify with Step instead of Jump *Keep Belly in for added Stability – Breathe rhythmically : 6x20sx10s

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!

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

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!