Coach Brien Shamp’s Livestream Thursday Core~Cardio Blast Workout 10/8/20

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

WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY

*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.

1. 1. DB/MB/KB Stability Ball Russian Twists: *If you don’t have a ball perform another variation of a russian twist *Keep Hips Up & Level *Lift Collar Bones 1″ *Rotate from Core *Rotate onto each Shoulder *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: Standing Arm Reach Up > Reach Forward > Reach Side *Breathe rhythmically *Land on balls of feet  – toes up *Lift Collar Bones 1”
      
      
   3. Stability Ball/ Glider JackKnife (Tuck): *Knees barely off ground  *Lift Collar Bones 1” *Body Set Up should allow Hands to be at Chest height or below *Maintain Plank *Corkscrew Elbows to Engage Lats *Move from Core *Modification: Use Elbows; Elevated Position or do Beast *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. Cardio: Plank Skater Hops *In Beast  position on hands with knees off ground > Legs go RT > LT  *Breathe rhythmically *Lift Collar Bones 1” *Push into ground
      
      
   5. Band High to Low Wood Chops: *Use MB/DB if you don’t have a band *Ideally, anchor band to a high anchor *Lift Collar Bones 1” *Rotate from core *Weight shift *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
      
      
   6. Cardio> Mountain Climber RT > Mountain Climber LT > Burpee > Repeat  *Breathe rhythmically *Lift Collar Bones 1” *Push into ground
      
      
   7. TRX/DB/Band Reverse Flys (T): *TRX: Start at End Position = T *Keep Hands Low to avoid using Neck *One Foot Forward, One Foot Back to help with Movement as needed *Lift Collar Bones 1” *Squeeze Shoulder Blades *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
      
      
   8. Cardio: Back Lunge Touch with Kick (15s per side)
      *Breathe rhythmically *Lift Collar Bones 1” *Push into ground *Land on balls of feet  – toes up
      
      
   9. TRX/DB Biceps Curls with Squats: *Inhale on the way daow and exhale on the way up *Lift Collar Bones 1” Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
      
      
   10. Cardio: Skater Hop LT > Lateral Shuffle RT > Skater Hop RT > Lateral Shuffle LT >  *Breathe rhythmically *Lift Collar Bones 1” *Push into ground *Land on balls of feet  – toes up 

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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