Coach Brien Shamp’s Livestream Total Body Metabolic TABATA Workout 4-8-20 with Ray Santiago

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

WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets total before moving on to the next one.

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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 > select class time and we will be able to see your heart rate, workout intensity and calories expended.

1. Forward Lunge with Opp. Arm DB Press (3 Sets Leading Each Leg): *Lunge with same leg for the entire set – press overhead with opp. arm *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify by removing Press or limit ROM for Shoulder Issues *Increase or decrease intensity via lunge depth, weight or speed *Keep Elbows in tight (Feel Lats Engage) *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. KB/DB Sumo Deadlift High Pull: *Feet Wider than Shoulder Width > Toes Out *Ideally deadlift starts and ends on ground each rep but with a DB this will be tough- you can raise the ground to make it easier on your back if using dumbells *Before lifting weight, make sure Shoulders are packed – Teach to respect load *Eyes straight ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze butt at end range each Rep *Bring Hands to approximately Shoulder Height *Average weight for females is 25 lbs. *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats or Remove High Pull *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
3. TRX/ Band or DB Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades at end range *Keep Hands below Chest *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)
4. Commando Push-Up: *Start in Push-Up Position *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Bring Knee up with each Push Up & Perform 2 Push-Ups – Alt Knees > Roll (right or left) after Push-Ups *Modify with TRX Chest Press, Triceps Movement, or Kneeling Push-ups *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. DB Bulgarian Elevated Split Squats (3 Sets Each Side): *Hold a weight on the side of the Bent Knee to increase intensity *Feel Front Foot connected to ground *Elevate Back Leg slightly and avoid excessive curvature in low back *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without back leg elevation *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/Paper Plates Elbow Crawl (Feet on Gliders/Paper Plates): *Start in Plank Position on Elbows > Elbows under Shoulders *Lift Collar Bones 1” *Keep Head Back *Keep Plank & Crawl with Opp. Arm & Leg *Keep Hips Stable (Avoid Rotation & Sinking) *Modify with Baby Crawl or Plank/Beast *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Forward – Backward Shuttle: 20s x 20s x 4 Sets

*Short distance sprints *When going backwards, Lead with Hips and do not stand straight up otherwise Campers will fall *Keep Belly in for added Stability – 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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