Brien Shamp’s Total Body Workout 3-16-20

Total Body Workout 3-16-20

This is our first zoom video for fitness. New sound and video coming soon!

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

Body Weight Warm~Up – 3 Minutes As Many Rounds As Possible (AMRAP) *Modify as needed:

1. Body Weight Squats x 5
2. Push~Ups x 5
3. Jumping Jacks x 5

WOD: Alternate the following 6 Strength Exercises in a circuit for 40s each with 10s Rest for 4 Rounds. After each round follow up with a cardio movement for 40s.

*Set  Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after completing all 7 Sets*

**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**

WOD:

1. One Leg Squat (20s Each Side): *Feet Together *Sit as low as possible *Keep Shin Angle from moving forward Lift Collar Bones 1” *Lead with Hips & Squat *Goal: 5-10 Reps/Side *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 *Hold wall as needed for balance
2. Plank Up Downs (20s Leading with Each Side): *Start in plank position *Modify with kneeling- tuck butt  *Lift Collar Bones 1″ *Pack Shoulders *Elbow > Hand > Elbow Hand  *Goal: 5-10 Reps/Side *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

3. Single Leg Deadlift (20s Each Side): *Feet together to start *LOCK shoulders back & down *Head back & eyes aligned with spine * Hinge from hips with flat back *Squeeze butt at top of movement *Not a squat *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 *Hold wall as needed for balance

4. Beast Crawl *Knees hip width and hands under shoulders *Knees 1 inch off ground *Walk with opp. arm & leg and good rhythm *Lift collar bones 1″- cue to pack the shoulders *Modify with elbow plank crawl *Breathe rhythmically

5. Side Lunge Touch (20 Each Side): *Hinge from Hips & Lower Lead Glute as low as possible *Lift Collar Bones 1” *Knees in line with 2nd Toes *Sit into Heels & Drive Up *Goal: 5-10 Reps/Side *Modify without Weight *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

6. 1 Leg Burpee (15s Each Leg): *Start on Stomach with Hands lower than Chest *Lift Collar Bones 1″ *Stand up on 1 Foot with a Hop & Repeat *Modification: Burpee or Variation – Stand up any way possible *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

*After each round follow up with a cardio movement for 40s.

Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. 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!

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

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Your friend & coach,

Brien

Telephone: 650-654-4604

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