Coach Brien Shamp’s Livestream Thursday Core~Cardio Workout 7-9-20

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

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

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s Transition Time 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. 1. Side Plank w. Elbow to Knee Crunch (20s Each Side): *On Elbows in a Plank Position *Top Knee & Elbow Crunch Together *Top Hand on Side of Head *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Modify without Crunch *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. Reaction Drill  *Breathe rhythmically

   3. Beast with Hip AB (20s per side): *On All 4’s with Knees barely off ground *Lift leg out to side  *Modify with Beast or Quadruped AB *Lift Collar Bones 1” *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. In-In-Out-Out Step-Ups w. Small Step (20s Leading w. Each Foot): *Start with Feet Straddling Step *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Relax Heels – Elevate the height of a credit card *Increase Intensity w. Quicker Feet & Higher Step *Breathe rhythmically
   5. MB/KB/DB/Heavy Object Reverse Wood Chop (Reverse Slam): *Start with feet shoulder width and Hands in Front of Chest > Hinge from Hips (Not a Squat) > Explode Up & Bring Object Overhead as tolerated > Repeat *Squeeze Shoulder Blades the whole time and squeeze butt at end range of motion  *Key is to get Triple Ext. from Ankles~Knees~Hips *Keep Arms Straight *Keep Head Back & Eyes Forward *Lift Collar Bones 1”  *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. Butt Kicks w. Weight Shift Side to Side – Stationary: *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically

   7. Push-Up Hold with DB/Light Object  Triceps Kickbacks (20s Each): *Push-Up Hold Position *Lock shoulders back & down *Keep elbow close to side *Get full ROM with both Kickback *Keep belly in the whole time  *Modify with Beast or Quadruped AB *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up with Kickback

   8. Squat > Jump > Rotate *Start in squat position looking straight ahead > Rotate 180 degrees and explode out of squat but keep eyes straight ahead *Do not turn neck > Repeat 180 degree rotation with squat jump > repeat  *Modify without jump *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

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!

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

Please share my educational content with your friends and family and help us influence even more people to reach their full potential >> Subscribe​ & Get Our Free Foam Roller Guide Resource

Your friend & coach,

Brien

Telephone: 650-654-4604

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!