fbpx

Coach Brien Shamp’s Livestream Saturday Core~Cardio Workout 8-1-20

Karen

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

WOD: Alternate the following 5 Stations for 40s each with 10s Rest for 3 Sets.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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.

Station 1:

  1. MB/KB/DB/Heavy Object Seated Russian Twist (20s Each Side): *Sit Tall on Sit Bones *Rotate RT > LT  *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate from Core *Extend Arms to Increase Intensity *Use a challenging weight for MB *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
  2. Cardio – Forward In-In-Out-Out (20s leading with each foot)

Station 2:

  1. Side Plank on Hand/Elbow w. Top Leg ABD (20s Each Side): *Lift Top Leg into air, parallel to floor *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Squeeze Shoulder Blades *Top Hand on Hip or extended in air *Modify on Knees, on Elbow, or without ABD *Keep Belly in for added Stability – Breathe rhythmically
  2. Cardio – Forward Icky Shuffle

Station 3:

  1. Glider Roll Out: *Hands on Gliders under Shoulders, Pushing into the ground > Move Forward from Hips *Keep Arms Straight *Keep Core Engaged *Modify with Quadruped – Opp Arm & Leg *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. Cardio – High Knees Lateral Shuffle (20s each side)

Station 4:

  1. Single Leg Squat Hold with Hip Extension/Abduction/Flexion (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible with hip and knee)- perform hip extension, abduction and flexion with other leg (keep the leg straight)  *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. Cardio – Forward Two- Back Two Moving Laterally (20s each side)

Station 5:

  1. Superman Pulldowns: *Begin in Superman Position on floor (Relaxed on Stomach) with Relaxed Shoulders  > Bend Elbows & Pull Back towards pockets (Lat Pulldown) – At the same time Lift Chest & Legs > Hold 2s, Engaging Glutes > Return Arms & Body to a Relaxed Starting Position > Repeat *Lift Collar Bones 1” Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  2. Cardio – Backwards In-In-Out-Out (20s leading with each foot)

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!

Brien Shamp

Most gyms are fine for the masses, they’re just not designed for you. Brien Shamp’s Coaching, Nutrition and Fitness is. We offer individual and individual & group training fine-tuned to your goals, schedule, and lifestyle.

©2024, Brien Shamp’s Coaching, Nutrition & Fitness All Rights Reserved