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Coach Brien Shamp’s Be Better Tuesday Core~Cardio Workout 3/29/22

Warm-up prior to workout

WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Sets.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s 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. DB/Band Bent Over Reverse Flys & Lateral Raises (20s Each): *Light DB’s (3-5 pounds for most Women) *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – Hinge more to Reduce Neck Usage *Slight Bend in Elbows *Hands Below Chest *Squeeze Shoulder Blades *Modify with Bands *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. Beast w. Hip Ext. (20s Per Side): *Hands/Fists Under Shoulders *Squeeze Butt *Widen Feet as needed *Lift Collar Bones 1” *Modification: Beast 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
  3. Forward MB/DB/KB/Weighted Object Lunge w. Rotation (Alt.  Each Side): *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center *Big Step > Rotate (from Core) over Front Leg > Big Step back to Start > Repeat for 20s > Switch *Modify without MB *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. KB/DB/Weighted Object Fireman Carry: *Weight in both Hands *Big Step > Heel > Toe Push Off *Fast Walk *Squeeze Butt *Challenge with Heavy Loads *Keep Belly in for added Stability – Breathe rhythmically
  5. Stability Ball/ Glider Leg Curls: *Lying Supine with Legs Straight > Dig Heels into Ball/Gliders and Perform Bridge > Bring Heels toward Butt > Return to Straight Legs > Repeat *Modification: Bring Butt Down when needed *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
  6. Supine Trunk Rotation with Ball/Block Btw Knees: *Hold Ball/Roll between Knees *Place Hands Out To Sides to Anchor *Rotate right to left *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
  7. Standing Dynamic Band Horizontal Trunk Rotation (20s Each Side): https://www.youtube.com/watch?v=VH2bQm734Mg *Quick but Controlled Movement *Keep Arms Straight to Increase Intensity or Move away from Anchor Point *Movement starts at Feet > Ankle > Knee > Hip > Core > Arms *Modify on Lying Russian Twists *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
  8. Hand Side Plank Hip Drop (20s Each Side): *Keep Hips & Shoulders Stacked *Avoid Rotation *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify on Elbow with Bottom Knee Bent *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

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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