Brien Shamp’s Core-Cardio Workout 3-19-20

Core-Cardio Workout 3-19-20

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

Cardio Warm-Up (30s each) – 4 min

1. March 
2. Skip
3. Jog 
4. High Knee Run
5. Twist & Skip
6. Seal Jacks
7. In-In-Out-Out
8. Forward 2- Back 2

WOD: Alternate the following 8 Exercises 2 at a time 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 all 6 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**

1. Quadruped with Arm AB & Hip AB (20s Each Side): *On all 4’s *Lift Collar Bones 1” *Corkscrew Elbows In > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders relaxed *Inhale on the way out and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in – Keep Belly in for added Stability
2. Supine Straight Leg Bridge Hold *Add Mach (Hip Flexion) as tolerated *Keep Hips Up & Legs Straight *Drive Heels into straps and bring Legs out > in *Hands to sides of Body to assist as needed *Modify with Bridges * Breathe rhythmically
3. DB Bent Over or Band Reverse Flys: *Light DB’s (3-5lbs for most women) *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – Avoid using Neck Muscles *Slight Bend in Elbows *Hands below Chest Height *Squeeze Shoulder Blades  *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
4. Elbow/Hand Plank Alternating Hip AB/AD (Alternate Sides): *Start in Plank Position: Elbows under Shoulders *Legs move Out & In *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Perform on Hands to make harder *Keep Belly in for added Stability – Breathe rhythmically
5. Prone Prisoner Superperson Flutter Kicks: *Start on stomach *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Perform Hip Ext & Lift Legs Up as high as possible – Alt. Right & Left Legs *Keep Chest Up & Arms Straight the whole time *Engage Glutes *Legs Straight *Keep Belly in for added Stability – Breathe rhythmically
6. Supine Hip Opener Crunch *Start in Supine Position with Arms overhead > Hips flexed at 90 with Legs extended > Crunch up & Reach through the Legs as they open > Legs come together while going back to start position *Tongue on roof of Mouth *Toes to Nose *Modification: No Crunch – just do Legs – Make sure Belly doesn’t pop out *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. Supine Lower Abdominal Reverse Curl: Keep Belly in *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
8. Elbow or Hand Side Plank with Leg Raises (20s Each Side): *Stay Tight *Lift Collar Bones 1″ *Keep Hips & Shoulders square – Avoid Rotation *Modify with Side Plank or Side Leg Raise *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

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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Your friend & coach,

Brien

Telephone: 650-654-4604

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