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Coach Brien Shamp’s Be Better Friday Strength Workout 5/27/22

Warm-up prior to workout WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 6 Rounds. Rest 20s in between each set. The Last Round is the Finisher – Challenge yourself as tolerated. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 Sets (6 Sets for Final Round), 20s Transition Time after Completing each Round* 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…

Coach Brien Shamp’s Be Better Thursday Core~Cardio Workout 5/26/22

Warm-up prior to workout WOD: Alternate the following 10 Core~Cardio Exercises for 40s each with 10s Rest for 3 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round* 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: MB Seated Russian Twist (Sit on Disc/Bosu if you have it) w. MB Drop…

Coach Brien Shamp’s Be Better Wednesday Tabata Workout 5/25/22

Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* 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. KB/DB Alternating Bent Over Rows (AKA Gorilla Row: https://www.youtube.com/watch?v=ljzLtsz63YM) Or Band Rows: *Hinge from Hips *Keep…

Coach Brien Shamp’s Be Better Tuesday Core~Cardio Workout 5/24/22

Warm-up prior to workout WOD: Alternate the following 5 Core Movements for 40s followed by Cardio for 40s with 10s Rest between for 3 Sets at each Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* 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. CORE (40s x 3 Sets): Side Plank…

Word of the Week: PERSEVERANCE!

The word of the week is PERSEVERANCE!

PERSEVERANCE is persistence in doing something despite difficulty or delay in achieving success.

If you want more from life in any area, you must have perseverance when the going gets tough!

Many have been struggling for some time, but also remember that many others are thriving during this time.

Stay focused on what you really want!

And remember… success is rarely linear.

Obstacles are part of the success journey. You gotta keep going!

What area in your life do you need more perseverance?

Get after it this week!

“Perseverance is not a long race; it is many short races one after the other.” Walter Elliot

We have opened up another start date for my personalized I AM A PRIORITY – 7 DAILY PRIMAL NEEDS COACHING PROGRAM.

Do you want to lose 10+ lbs and at least 1 clothing size in the next 6 weeks and keep it off permanently?

If you are interested or know someone that might be, check out the details here >>> I AM A PRIORITY

Note: This is a virtual program

Questions? Please call/text me at 650-514-6679

Contact us to set up a strategy session for our new personalized coaching program here: https://www.iamapriority.com/

For past words of the week: Word of the Week

Your friend & coach,

Brien
Telephone: 650-514-6679
About Brien
Disclaimer

P.S. I’m only a call or email away to assist you in creating LIFE BALANCE.  Let’s talk more>>> https://www.iamapriority.com/

 

Coach Brien Shamp’s Be Better Monday 5 Station Rotation Workout 5/23/22

Warm-up prior to workout WOD: There are 5 Stations with two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM), the second is an Active Rest Movement (ARM). Alternate the two Movements at each Station for 40s with 10s Rest for 3 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE >…

Coach Brien Shamp’s Be Better Total Body Friday Workout 5/20/22

Warm-up prior to workout WOD: Alternate the following 8 Exercises for 30s each with 10s Rest for 4 Sets before moving on to the next two Exercises. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* 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. Overhead Stick Staggered Stance Squats (4 Sets Each…

Coach Brien Shamp’s Be Better Thursday Core~Cardio Workout 5/19/22

Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s with 10s Rest for 2 Rounds and then repeat.  *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets- Repeat 2 rounds for 32 Total Sets* 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. Cardio: High Knee Skips > High Knee Run (20s Each): *Drive…

Coach Brien Shamp’s Be Better Wednesday Tabata Workout 5/18/22

Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* 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. KB/DB/Weighted Object Kneeling Bent Over Wide Rows (Palms Facing Knees): *Knees Wide…

Coach Brien Shamp’s Be Better Tuesday Core~Cardio Workout 5/17/22

Warm-up prior to workout WOD: Complete the following 7 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets, 60s Transition Time after Completing 2nd Round and Then Repeat 2 more times.  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. Supine Russian Twist w. MB/Roll Btw Knees:…

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