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

Core-Cardio Total Body Workout 3-20-20

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

Core Warm-Up – Perform the following Movements for 30s each in a Circuit with 5s Rest for 2 Sets

*Set Gym Boss or Interval App to: 30s Work, 5s Rest, 4 Total Sets*

1. Core Breathing in Plank with Rotation (Alt Sides) *Hands under Shoulders *Corkscrew Elbows In *Shoulders Back & Down *Legs Straight  *Squeeze Butt *Rotate from Core *Look at Hand & Bring Thumb toward Midline (Externally Rotate Shoulder) *Modify with Kneeling Position or Wider Feet *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 Lying Groin Plank with Rotation (RT Groin): *Bottom (LT) Leg on Top Leg so Top Leg holds Body Weight up *Lift Collar Bones 1” *Squeeze Shoulder Blades *Head Back *Stack Hips *Modify with Bottom Leg on ground or Cross Top Leg over *Keep Belly in for added Stability – Breathe rhythmically
3. Side Lying Groin Plank with Rotation (LT Groin): *Bottom (RT) Leg on Top Leg so Top Leg holds Body Weight up *Lift Collar Bones 1” *Squeeze Shoulder Blades *Head Back *Stack Hips *Modify with Bottom Leg on ground or Cross Top Leg over *Keep Belly in for added Stability – Breathe rhythmically

Warm-Up: Perform the following 3 exercises in a circuit for 2 sets for 40s each; 10s rest

1. Back Lunges with Arm Raises 
2. Floor Triceps Ext. 
3. Squats

WOD: Perform the following 6 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds 

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 30 Sets, 10s Transition Time after completing each Round*

**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. Walk/Jog/Sprint:  *Keep Belly in for added Stability – Breathe rhythmically
2. Squat Jumps or Squats: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start & End with Arms up in air – Straight Arms *Hinge from Hips *Adjust height so Posture is good *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. Wide Rows (Perform with Band, TRX, Plate, DB): *Hands should be wider than Shoulders *Hands face ground – Pronation *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Toes Up *Legs Straight *Squeeze Shoulder Blades at end ROM *Keep Wrist Straight *Elbows only need to go to Torso *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
4. Prisoner Split Squats *Add weight to increase challenge *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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. Ball/Step/Mat Push-Ups: *Feet on Ball/Mat/Step *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Keep Hands below Chest *Avoid letting Hips drop *Modify with Kneeling Push-Up & Adjust Feet on Ball *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. Leg Curls (Ball/Gliders/TRX): *Hands to Sides – Remove Hands to make harder *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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