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Coach Brien Shamp’s Livestream Monday 5 Station Fat Loss Rotation 3/29/21

Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts

WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets.

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

Station 1:

  1. KB/DB/SB/MB/Weighted Object Straight Leg Deadlifts: *Squeeze Butt at top – Hold 2s *Squeeze Shoulder Blades the whole time *Hinge from Hip *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
  1. Soccer Drill on Step: Toe Taps: https://www.youtube.com/watch?v=ODIw8K66QiI *Maintain good Posture *Toes Up *Keep Belly in for added Stability – Breathe rhythmically

Station 2:

  1. Stability Ball/Chair/Couch Decline Push-Ups: *Feet/Knees on Ball or Object *Increase Intensity by Lifting One Leg – Alt *Hands/Fists lower than Chest *Elbows In *Modify with Kneeling Push-Ups *Keep belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
  1. Shadow Boxing/Kicking: *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically

Station 3:

  1. MB/SB/KB/DB/Weighted Object Front Loaded Walking Lunges: *Keep Elbows Up while holding Bag or MB to work on Posture Muscles *Drive Foot into Ground to get out of Lunge *Bigger the Step, easier on the Knees *Prevent Shin Angle from Moving 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
  1. High Knee Cross-Over Skips: *Bring Knee to Opp. Hip *Toes Up *Rotate from Core *Keep Belly in for added Stability – Breathe rhythmically

Station 4:  

  1. TRX/DB/Band Wide Rows: *Lift Collar Bones 1” *Palms Down *Challenge for 8-12 Reps *Squeeze Shoulder Blades with Row *Hold 2s at Top of Movement *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  1. Forward~Back Jacks: *Toes Up *Arms do normal Jumping Jack action & Feet do Jumping Split Squat Action *Jump for Quickness, not Power *Keep Belly in for added Stability – Breathe rhythmically

Station 5:

  1. DB Stability Ball Supine Triceps Extensions: *Head and shoulders on stability ball if possible *One DB in each Hand if possible *Start with Arms Straight > Bend Elbows > Return to Start Position > Repeat *Pack 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

  2. Speed Skaters *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 Coaching Program starting Monday!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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