Coach Brien Shamp’s Livestream Core – Cardio Workout 5-7-20

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

Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 10 Sets ( 3 rounds)*

**Heart Rate Monitor Zone: Blue- Aerobic zone (conversational intensity).

1. Bear Crawl: *Hips High *Relax Shoulders
2. Push-Up Hold with Foot to Hand Stretch (Hold 2s Each Side): *Lift Collar Bones 1”
3. Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat
4. Beast Shoulder Tap: *Knees barely off ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
5. Reverse Plank Hold: *Modify with Bridge *Lift Collar Bones 1” *Toes Up

WOD: Perform the following 5 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 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. 1. Single Leg Squat Hold with Hip Extension/Abduction (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform hip extension and abduction with other leg  *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. Plank with DB Triceps Extensions AKA Kickbacks: (20s Each): *Plank position *Lift Collar Bones 1” *Elbows In t *Avoid letting Hips Drop *Modify with Kneeling *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 
   3. Backwards Lunges with Arm Raise (Hold for 2s): *Modify with Small Step *Reach up with arms and focus on stretch of hip flexors and lats *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. Single Leg Balance with Figure 8 Rotations (20s each side): *Start with feet together and perform a single leg balance hold. Perform Figure 8 Pattern holding a loaded  object *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 
   5. Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead, Imprint spine > Hips flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs open > Legs come together while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Hel Tap *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 

Finisher: Boxing Finisher: 2 Minutes (Get to Orange Zone- Highest Zone)

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!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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