Coach Brien Shamp’s Livestream Tuesday Core~Cardio 10/21/20

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

BW Warm-Up (3 Sets Each) – Modify as needed:

1. Fwd-Bwd Lunge – 6-8-10 Reps Each Side
2. Prone Triceps Ext – 6-8-10   Reps
3. Split Squats – 6-8-10   Reps Each Side

After Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own

WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Sets each.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after completing each Circuit*

**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. Core Breathing in Quadruped w. Opp. Arm & Leg: https://www.youtube.com/watch?v=7ahpDg2TCPM&t=87s *Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid movement in Spine *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. Side Plank on Hand (20s Hold Each Side): *Stack Hips & Shoulders *Hand/Elbow Underneath Shoulder *Squeeze Shoulders Back & Down *Modify as needed with Elbow or Cross Top Leg Over *Keep Belly in for added Stability – Breathe rhythmically
3. Plank w. Butt Kick (Alt. Each Side): *Feet Together *Shoulders Back & Down *Keep Hips Up *Modify with Kneeling Plank – Perform Butt Kicks with 1 Leg Extended *Keep Belly in for added Stability – Breathe rhythmically
4. Prone Hip Extension w. Core Breathing: https://www.youtube.com/watch?v=9isYDpVf90g&t=3s *On Stomach with Knees off ground > Extend Hip *Lift Thighs & Hold *Squeeze Butt *Modify with Flutter Kick or Hip Ext with 1 Leg *Cue to engage Glutes to lift Legs *See video here: https://www.youtube.com/watch?v=AgqUtUlUiZ8&t=3s *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. Prone Cobra Hold w. Shoulder Internal/External Rotation (30s Hold): *Thumbs Down > Thumbs Up *Hold 2s at End Range of Ext. Rotation *Arms to Sides *Straight Legs *Look Straight *Keep Belly in for added Stability – Breathe rhythmically
6. Pullover Sit-Ups: *Dig Heels *Wide Feet *Lock Shoulders Back & Down *Add Weight – Sandbag, MB, DB if able *Modify for those with Shoulder Issues by starting at Chest instead of Overhead – Avoid added Weight – For those with Pelvic Floor Issues like Diathesis avoid and do Lower Ab Heel Tap/Reverse Curl *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
7. One Leg Bridges w. Foot on Roll/Ball (20s Each Side): *Feet Together *Toes Up – On Heels *Feet Under Knees *Bring Shoulder Blades off the ground *Squeeze Butt *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
8. Cardio Finish

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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