Coach Brien Shamp’s Livestream Wednesday Tabata Workout 7-8-20

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

WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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. Sandbag (SB)/MB/Heavy Object Squat with Side Step (Add Band Around Ankles If You Have One):  *Start with feet shoulder width*Hinge from Hip & Lower into a Squat while stepping Right to Left *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Ankle Band around Legs – Lower is harder  *Modification: No added weight *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

2. Dive Bomber Push-Ups: *Corkscrew Elbows In *Lift Collar Bones 1″  http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Kneeling Push-Ups *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

3. Sandbag (SB)/MB/Heavy Object Bear Hug Squats with Staggered Stance (3 sets each side): *Feet Shoulder Width, Staggered Stance (Back heel up) *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip & Squat *Maintain Shin Angle *Keep  belly button in based upon load used *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

4. Jump Rope (pick any variation you desire): Get heart rate up as tolerated! *Relax Heels *Modify without Rope *Breathe rhythmically

5. DB/KB Renegade Row (3 sets per side): *Push-up hold position *Low Hands *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees or go Wider Feet or do Bent Over Rows / Band or TRX Rows *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)

6. Chair/Step/Stool Sprinter’s Step-Ups w. Hip & Elbow Drive ( 3 Sets Each Side): *Start with RT foot on step, slight forward lean (Sprinter Position) with LT Arm Forward *Explode into Chair/Step/Stool > Drive LT Knee & RT Arm Up > Switch sides after 20s *Modify with smaller step and without knee drive *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

Finisher: 3 yard Lateral Shuffle or Cardio of Choice To Get Into Orange Zone: 20s x 10s x 6 Sets

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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