Coach Brien Shamp’s Livestream Core – Cardio Workout 4-2-20

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

WOD: Alternate the following 10 Exercises two at a time for 40s with 10s Rest for 3 Rounds 

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 10 Sets, 30s 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. Work in zones 4 & 5 for 10 minutes or more as tolerated*

*Connect your heart rate monitor to Coresync App for the workout or any workout: CORESYNC

1. Kneeling MB/ DB Figure 8’s *Lift Collar Bones 1” *Rotate from Core *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. Icky Shuffle: *Relax Heels * Breathe rhythmically

3. Glider/Paper Plate Body Saw: *Start in Push-Up Position on Hands or Fists *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Shift Weight Forward & Back *Perform on Elbows to reduce stress or Reverse Plank (AKA Crab with Straight Legs) *Increase challenge with 1 Leg *Keep Belly in for added Stability – Breathe rhythmically
4. Squat Hold with Foot To Opp. Hand: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Squat & Hold > Step Right Foot to Side keeping Right Leg Straight > Touch Right Hand to Left Foot > Switch *Maintain Shin Angle *Keep Belly in for added Stability – Breathe rhythmically
5. Swiss Ball Supine Russian Twists: *Head & Shoulders on Ball *Lift Collar Bones 1” *Pack Shoulders *Rotate from Core onto each Shoulder *Keep Hips Up & Level *Squeeze Butt *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 *Perform lying if you don’t have a ball
6. Squat > Jump Rotate: Keep eyes straight ahead *Avoid jump as needed *Breathe rhythmically
7. Swiss Ball Lower Ab March: *Sit Tall on Ball > Walk Feet forward to get into a good Crunch Position > Then Walk back until you feel Shaky Face (Ab Isolation) *Low Back should be supported *Extend Arms Overhead – Elbows to Ears – Keep arms Straight *Tuck Chin *Lift Collar Bones 1” *Crunch higher or walk back to increase intensity *March is secondary to finding the perfect Isolation for Abs *Modify with Lower Ab Heel Tap *Keep Belly in for added Stability – Breathe rhythmically
8. Lateral Beast (20s Each Direction): *Start in Quadruped~Beast Position with Knees 1-2” off ground *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Walk Laterally Opp. Arm & Leg *Modify with Baby Crawl or on Elbows *Keep Belly in for added Stability – Breathe rhythmically
9. Prone Prisoner Hip Extension > Abduction: *Lift Legs off ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to feel activation on the first set *Toes to Nose *Interlace Fingers *Arms to Sides for those with Posture/Shoulder Issues *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
10. High Knee Twist & Skip *Modify as needed with March *Knee up, toes up * Bring knee to opp. shoulder *Breathe rhythmically
    

Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – 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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