Coach Brien Shamp’s Livestream Core – Cardio Workout 6-6-20

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

WOD: Alternate the following 8 Exercises for 40s with 10s Rest for 4 Sets each.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Cardio after completing all 8 Sets*

**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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. Lateral High Knee Run: *Switch directions every few seconds *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – Breathe rhythmically
2. DB/Band/Heavy Object Front & Lateral Shoulder Raises (20s Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Arms Straight *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up

3. Jump Rope/Imaginary Jump Rope: *Relax Heels *Tiny Hops *Relax Shoulders *Hands Waist Height *Modify with Jumping without Rope *Keep Belly in for added Stability – Breathe rhythmically
4. DB/Band/Heavy Object  Reverse Flys & Biceps Curls (20s Each): *One Foot Forward, One Foot Back *Legs help Arms as needed *Lift Collar Bones 1” *Elbows Shoulder Height *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up

5. Stationary High Knee Skips/Low Skips: *Switch from High Knee to Low Knee Skips every 5s *Land on Ball of Foot *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with Low Skip Only *Keep Belly in for added Stability – Breathe rhythmically
6. MB/DB/Heavy Object Standing Figure 8 *Rotate from Core *Pivot from ankles, knees and hips > rotate from mid section *Lift Collar Bones 1” *Breathe rhythmically

7. Fast Feet w. Lateral Hurdle Jump: *Jump Laterally every few seconds *Use a Small Hurdle or a MB to Jump Over *Keep Feet moving as fast as possible *Land on Ball of Foot *Keep Belly in for added Stability – Breathe rhythmically
8. Plank Up-Downs (20s Each Side): *Wide Feet *Lift Collar Bones 1” *Keep Hands Low *Squeeze Butt *Modify on Knees *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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​​I’d love to help you achieve your best self!

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

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Your friend & coach,

Brien

Telephone: 650-654-4604

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