Coach Brien Shamp’s Livestream Friday Strength~Cardio Workout 8-7-20

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

WOD: Perform the following 10 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 0s 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. Cardio: Run/Jog/Walk: *Add Weight – SB/MB – to make more difficult *Breathe rhythmically

2. Squats: *Hinge & Lower into Squat *Maintain Shin Angle *Get to 90 Degrees – Use a Low Bench/MB/Mat as needed *Low is based upon Good Form *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. Cardio: Dynamic Step-Ups (20s Each Side): *Add MB/KB/SB/Step Height to make more difficult *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. Rows/Pull-ups: *Lift Collar Bones 1” *Squeeze Shoulder Blades to Spine *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)
    
5. Cardio: Plank Crawl: *Crawl on Elbows *Forwards & Back *Opp. Arm & Leg *Legs Straight *Keep Hips Up *Visualize crawling under barbed wire *Modify with Beast Crawl – Knees barely off ground *Keep Belly in for added Stability – Breathe rhythmically

6. Prisoner Walking Lunges: *Squeeze Shoulder Blades *Interlace Fingers behind Head *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

7. Cardio: Run/Jog/Walk: *Add Weight – SB/MB – to make more difficult *Breathe rhythmically

8. Dive Bomber Push-Ups:  http://www.youtube.com/watch?v=66-v0AaANHk *Perform on Fists or Hands *Corkscrew Elbows In *Modify with Smaller Scoop or Yoga Pushup *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

9. Cardio: Dynamic Step-Ups (20s Each Side): *Add MB/KB/SB/Step Height to make more difficult *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

10. Prone Triceps Ext: *Start in kneeling position with elbows under shoulders with butt tucked > extend arms and relax back to ground *Walk knees back to make harder- butt out to make easier *Keep belly in the whole time *Inhale on the way down and exhale with 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!