Coach Brien Shamp’s Livestream Tuesday Core~Cardio Workout 8-4-20

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

WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 40s with 10s Rest for 3 Sets each.

*Set Gym Boss or Interval App to: 30s 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. Stability Ball or Glider Push~Up Pikes: *Perform Push~Up Hold as tolerated on Hands or fists > Perform Pike by attempting to bring Feet to Hands *Move from Obliques *Keep Legs Straight *Modification: Avoid Push~Up & Just Hold or Beast – Add Hip Ext if tolerated *Use elevated surface to modify for wrists – Do on Elbows instead *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. Stability Ball Or Glider Leg Curls: *Keep Hips Up & Stable *Dig Heels, Toes Up *Squeeze Butt *Modification: Bridge *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

Station 2:

1. Glider Mtn. Climbers: *Keep Hips Stable *Use elevated surface as needed *Modification: Perform on Elbows in elevated position or Standing *Keep Belly in for added Stability – Breathe rhythmically
2. Glider Speed Skater: *Feet on Gliders *Stay Low in Squat *Bring Right Hand to Left Foot as Right Foot Glides to Right (Keep Right Leg Straight) > Switch *Keep Eyes Forward *Modify without Gliders *Keep Belly in for added Stability – Breathe rhythmically

Station 3:

1. MB/DB/KB/Weighted Object Stability Ball Supine Russian Twists (perform without ball on back if you don’t have a ball): *Head on Ball *Hold a MB over Chest with Straight Arms *Pack Shoulders, Chest up *Rotate from Core onto each Shoulder *Squeeze MB to engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to ground *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. Supine Stability Ball Oblique Crunch or  MB/DB/KB/Weighted Object Diagonal Wood Chop (20s each side): *Modification: Lower Ab Curl/Toe Tap *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

Station 4:

1. Foot Work: Forward Icky Shuffle *Relax Heels – No higher than a credit card *Breathe rhythmically
2. Foot Work: Jump Rope *Relax Heels *Breathe rhythmically

Station 5:

1. Beast with Hip Extension (20s each side): *Knees barely off ground *Modify with Beast or Quadruped *Push into ground *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
2. Ankle Band Side Walk or Side Lying Hip Abduction (20s each side) (Straight Legs): *Band Around Ankles if possible *Feet Hip Width *Take Small Steps *Keep Belly in for added Stability – Breathe rhythmically

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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​​I’d love to help you achieve your best self!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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