Coach Brien Shamp’s Livestream Saturday Core~Cardio Workout 7-25-20

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

WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 sets before moving on to the next two Exercises.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 8 Sets*

**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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

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.

1. 1. SB/MB/ Heavy Object Dynamic Step-Ups (20s leading with each foot) *Hold weighted object  any way they want *Collar bones up *Increase or decrease intensity with weight and height of step *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. *Studio- Monkey Bar Room
   2. Moving Lateral Beast *Knees barely off ground *Opp. arm & leg *Move right to left *Modify with  hold or crawl   *Breathe rhythmically.
   3. Forward 2 – Backwards 2 Lateral Shuffle (20s each side) *Land on balls of feet *Toes up *Relax Heels
   4. Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as they Open *Legs come together while going back to start *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Curl *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
   5. Glider Truck Push (Short Distance): *Hands on Gliders *Drive Feet into the ground to Move Forward *Butt in air *Keep Belly in for added Stability – Breathe rhythmically
   6. Supine Stability Ball/Glider Leg Curls: *Use Hands to Curl Feet *Rest by touching Back to the ground – Keep Hips up to make harder *Try 1 Leg at a time to make even harder *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
   7. Red Light Green Light Reaction Drill *Coach calls out command
   8. 1 Leg Balance with Band Reverse Flys (T’s) *Keep arms straight  *Squeeze Shoulder Blades at end range – Avoid Engaging Upper Traps *Keep Hands below Chest *Keep arms straight *Stand on disc to add challenge *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)

3 Minute Finisher: Perform the following 3 movements in a circuit for 3 min:

1. Squats
2. Jumping Jacks
3. Burpees

*Teach low hands position with Collar Bones up while on stomach *Explain modifications. They must hit chest for the burpee to count

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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​​I’d love to help you achieve your best self!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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