Coach Brien Shamp’s Livestream Tuesday Core~Cardio 11/10/20

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

Bodyweight Core: Perform the following 4 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds:

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets*

*Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving.

1. Supine Lower Abdominal Curl Up w. Rotation (Knees Flexed): *Use MB/Foam Roll between Heels to Butt *Arms to Sides or anchor to something overhead to make easier *Rotate from obliques while going up *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. Rocking Hand Bridge (Hold 3s): *Hands under Shoulders & Feet under Knees > Bridge Hips Up & Pull Shoulders Back & Down – Squeeze at end ROM > Repeat *Squeeze Butt *Modify Hand Position to make easier on Shoulders & Wrists or perform Basic Bridge *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. Plank Up Downs (20s leading with each hand) *Plank with Hand-Hand-Elbow-Elbow *Hand should go below chest each rep *Knees off ground for the advanced *Lift collar bones 1″ *Squeeze butt *Modify on knees or elevate hands *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. Side Plank with Rotation (20s Each Side): *Look Down at Elbow when pointed toward the ground & Look Up when Elbow is pointed at the ceiling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Hips Stacked *Rotate from Core *Modify as needed on Knees *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
   
   After Bodyweight Core transition to MAIN WOD.

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

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 10s Transition Time after Completing each Round*

**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. Band/DB/KB/MB/Weighted Object Standing Diagonal High to Low Wood Chops with Pivot (20s each side) *High to low diagonal *Lift collar bones *Keep back flat *Hinge from hip  *Rotate from core *Arms straight to make harder as tolerated *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
      
      
   2. Reaction Drill: *Move forward- back, right-left based upon coach’s call.
      
      
   3. Band/DB/KB/MB/Weighted Object Standing Reverse Wood Chops with Pivot  (20s each side) *Low to high diagonal *Lift collar bones *Low to high-knee to shoulder movement *Keep back flat *Hinge from hip  *Rotate from core *Arms straight to make harder as tolerated *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
      
      
   4. Reaction Drill: *Move forward- back, right-left based upon coach’s call. 

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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