Coach Brien Shamp’s Livestream Monday Sexy 7 Workout 6-8-20

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

WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 7 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. DB/KB/SB/Weighted Object Bent Over Rows or Alternating Rows (if equipment allows): *Feet Shoulder Width *Lift Collar Bones 1” *Hinge from Hips – High Hips – flat back  *Keep Hands Below Chest *Squeeze Shoulder Blades *2s Hold *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. Standing DB/KB/SB/Weighted Object Reverse Slam (Without Toss): Feet Hip Width *Lift Collar Bones 1” Keep Head back & Eyes Forward *Hold MB Chest Height > Hinge from Hip & Lower into a Squat > Perform Triple Ext. – Ankles, Knees & Hips > Bring Arms Overhead as if Jumping Straight Up > Finish with MB Overhead & Arms Straight > Repeat *Squeeze Butt at end range *Add Jump to increase intensity *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. Supine DB/KB/SB/Weighted Object Triceps Extension (Skull Crushers): https://www.youtube.com/watch?v=ir5PsbniVSc *Hold 1 DB in each Hand *Bridge with head/shoulders on the floor or Stability Ball  *Lift Collar Bones 1” *Elbows In *Create an Arch with Low Back due to pulling Shoulders Back & Down & Popping Chest Up *Arms in line with Shoulders > Hold Weight > Bend Elbows towards Forehead & Extend to Full ROM > Squeeze > Repeat *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. DB/Weighted Object Forward Lunge w. T (Alt. Sides): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Straight Arms Chest Height > Step Forward into a Lunge & Pull Arms Apart to form a T > Push Back & Close Arms to Start > Repeat *Squeeze Shoulder Blades *Move from Center *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
5. Split Squats w. DB/KB/SB/Weighted Object Biceps Curls (15 s Each Side): *Start in Kneeling Lunge Position > Right Foot Forward > Left Knee Back, on the ground > Stand Up from Kneeling Position & Perform a Biceps Curl > Repeat without Touching the Ground *Squeeze Shoulder Blades *Elbows In *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. Yoga Push-Ups: https://www.youtube.com/watch?v=d_r0WmM9Rks *Fists/Hands Under Shoulders *Start is the same as Dive Bomber but end of the movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Corkscrew Elbows *Keep Hands Below Chest *Modify on Knees *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. Alternating Crossover Lunges  (15s Each Side) *Lift Collar Bones 1” *Keep Head back & Eyes Forward *Modify with small step *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:  Lower Body Finisher: 20s x 10s x 4-6 Sets; *Breathe rhythmically
   

   1. Forward Frog Jumps: *Feet Wider than Shoulder Width *Lift Collar Bones 1” Keep Head Back & Eyes Forward *Arms hang straight down *Hinge from Hip & Lower Butt to ground *Maintain Shin Angle *Explode Up & Forward with Ankles, Knees & Hip Extension > Reach Arms Forward & Up > Repeat *Modify with Squat onto Toes instead of Jumping *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. Lateral Lunges (Alternate Sides): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Maintain Shin Angle *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!