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Coach Brien Shamp’s Friday Strength 7/16/21

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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 30s each in a Circuit with 10s Rest for 5 Rounds.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds, 30s Transition Time after Completing each Round*

**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. Pull-Ups/Rows (TRX @ Up The Middle): *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)

  2. Plate/DB/KB Walking Lunges: *Modify without added weight, Forward or Backwards Lunges *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. TRX/Box/Chair 1 Leg Squats  (Body Weight  @ Up The Middle) (15s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Lead with Hips > Hinge > Squat *Maintain Shin Angle *Elbows Bent *Use Arms as needed *Attempt to Lower Butt to Ground *Before timer starts, encourage Campers to do 2 Leg Squat attempting to get Butt to Ground to Warm-Up *Modify with 2 Leg version *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. Plate/DB/KB Floor Press (1 DB Only): *Arch Lower Back to lock Shoulders Back & Down *Elbows In *Make it tough for 30s (good weight for females is 25-35 lbs) *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

  5. MB/SB/KB Bear Hug Side Lunges (15s Each Side): *Hinge from Hip *Get low with Lead Leg *Maintain Shin Angle *Modify without Weight *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. Dips: *Box/Mat/Step/Equalizers *Lift Collar Bones 1” *Prior to Dip make sure Shoulders are Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Mat/Step *Avoid going to low – Squeeze Triceps at the top *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

Finisher: “Thunderstruck” Burpee Challenge: https://www.youtube.com/watch?v=v2AC41dglnM

Every time they say “Thunder” the groups goes down and up. Encourage low hands and not to round shoulders at bottom of burpee- keep collar bones up.  There are 38 burpees in the 4:52 minute song. When they are not doing burpees they are jogging in place (“relax heels”).

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!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​

​​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) 514-6679

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