Coach Brien Shamp’s Livestream Core – Cardio Workout 4-18-20

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

Dynamic Warm-up (5 Min) *Perform the following movements below or make up your own. Perform each one for approx 20s. 

*Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity). 

1. 1. Walking Heel Raises
   2. Walking Toe Raises
   3. Single Knee to Chest
   4. Heel to Butt: *Grab foot – Alt
   5. Frankenstein’s
   6. Leg Cradle: *Grab knee and foot – Alt
   7. Slow Back Lunges with Reach Overhead: Tuck back hip and extend arms up and back- Hold for 2s
   8. Monster Walk: *Squat position > Hinge & lower *Cue to keep shin angle from  moving
   9. Low Skips
   10. High Knee Skips
   11. Cross Over Skips
   12. Shuffle: *Relax heels
   13. Carioca: *Relax heels

WOD: Perform the following 7 Exercises in a Circuit for 40s with 10s Rest for 3 Rounds.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after completing all 7 Sets*

**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**

*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/Water Jug/Bucket (Something heavy) 1 Arm Deadlift (20s each side): *Start with weight on ground underneath Groin *High Hinge of Hips *Lift Collar Bones 1″ *Lock Shoulder Blades Back & Down *Explode from Ankles, Knees & Hips > Squeeze Butt at top > Control weight back down to the ground > Repeat *Focus on Hinge not Squat *Modify with Squat *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
2. Moving Beast *Knees barely off ground *Opp. Arm & Leg *Move Forward & Back *Modify with Hold *Keep Belly in for added Stability – Breathe rhythmically
3. Dynamic Chair Step-Ups (20s Leading w. Each Foot): *Hold SB/MB/DB to make it harder *Lift Collar Bones 1” *Modify by Increasing or Decreasing Intensity with Weight & Height of Step *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
4. Chair Dips: *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Go down a little and all the up *Squeeze triceps at end range *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
5. Hand Side Plank Hip Drop with Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees bent & stacked supported by 1 Hand > Raise Hips > Raise & Extend Top Leg > Repeat *Lift Collar Bones 1” *Head Back & Eyes Straight *Squeeze Shoulder Blades *Top Hand on Hip *Modify with Bottom Leg in bent position *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
   
6. Glider Leg Curls: *Start with Legs Straight & Heels on Gliders *Arms to Sides, Palms Down > Curl Legs in towards Butt & Bridge > Repeat *Modify with Alt. Leg Curls or Bridge *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
7. Hand Plank with Rotation (Alt Sides): *Plank position, spread fingers, corkscrew elbows *Lift Collar Bones 1” *Bring hand up to ceiling/sky with arm straight- Look at Hand  *Rotate from Core *Modify on Elbow or Knees *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

**After Each Round Perform a 40s Jog or Skip *Breathe rhythmically

Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.

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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