Coach Brien Shamp’s Livestream Friday Fat Loss Workout 4/2/21

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

WOD: This is a Non-Stop 24 Minute Workout. Campers go at their own Speed/Intensity. Allow 10s Transition Time to go from Strength to Cardio Movements. Within the 24 Mins, get 4 Rounds of the following Exercises. Do a Speed Round on the 4th Set.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 12 Sets, 0s Transition Time after each Completing all 12 Sets*

1. Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
   
   
2. Dynamic Step-Ups w. Chair/Stool/Stair (15s Leading w. Each Foot): *Add SB/MB to increase intensity *Keep Belly in for added Stability – Breathe rhythmically
   
   
3. Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
   
   
4. MB/Ball Push-Ups: *One Hand on MB/Ball (smaller is easier on Wrist) > Push-Up > Roll Ball to other Hand > Push- Up *Low Hands *Stay Tight  *Lift Collar Bones 1” *Elbows In *Widen Feet to make easier *Keep Belly in for added Stability *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
   
   
5. Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
6. MB/DB/KB/Heavy Object Deadlift & Press: *Pick weight up from floor & Press Overhead *Lift Collar Bones 1” *Hinge from Hip *Avoid Forward Shin Movement *Focus on Squeeze of Butt at Top *Modify without a press *Keep Belly in for added Stability *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
   
   
7. Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
   
   
8. Pull-Ups/Equalizer Rows/ DB/KB/Weighted Object Bent Over Rows: *Lift Collar Bones 1” *Squeeze Shoulder Blade to Spine *Modify with Hang or Fireman Carry *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)
   
   
9. Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
   
   
10. Squats: *Feet shoulder width *Lift Collar Bones 1” *Hinge from Hip & Lower into Squat *Focus on Squeeze of Butt at Top *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
    
    
11. Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
    
    
12. Glider Truck Push: *Hips Up *Lift Collar Bones 1” *Push Feet into the Ground to Move Forward *Modify with Bear Crawl *Keep Belly in for added Stability – Breathe rhythmically

NO Finisher: Do Speed Round on 4th Set – Visualize a Finish Line & Give Everything!

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) 514-6679

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!