Coach Brien Shamp’s Livestream Total Body Metabolic Workout 3-30-20

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

WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movement (ARM) for 40s for 3 Sets each before rotating to the next station.

*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after completing all 6 Sets*

**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**

PM (40s x 3 Sets):

1. KB/DB Suitcase Squat (20s Each Side – Hold Weight in 1 Hand): *Start movement standing tall (unlike Deadlift) *Do not touch ground with weight *Grab weight with Thumb around KB (either between Legs or outside of Leg) & Perform Squat *Keep Hips & Shoulders Level to Recruit Opp. Side to maintain Alignment *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from the Hip *Get Low *Challenge with heavy load as tolerated *Modify without Load *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. DB Bent Over Rows/Squat Thrust: *25-45 lbs *Stay down the whole time: Row > Plank > Row > Plank *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – High Hips, not a Squat *Keep Hands lower than Chest to relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid drop in Hips with Thrust (that can cause Back Pain easily) *Modify with Bent Over Row Only or Basic Band Row – Avoid Bent Over Position with those who have trouble with Hinge/Back Pain *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)
3. DB/MB Front Loaded Good Mornings: *Hinge from Hip *Keep Back Flat (feel stretch in Hamstrings) *Collar Bones up 1” *Modify for those with Back Issues: Bridges/1 Leg Bridges *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. MB Push-Up: *Alternate Right & Left Hand on Ball (MB Stays in Place If Tolerated – Use harder and bigger MBs or a small ball that fits into Palm) *Alternate Sides Each Rep *Start in Push-Up Position *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Elbows In *Increase Plyometric activity if tolerated – Go Faster – Control *Widen Feet to make easier *Modify Kneeling *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. Prisoner 3 Way Lunges – Fwd > Side > Back (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *For Beginners or Motor Challenged, Do Forward or Back Lunge, Arms out to Sides to make easier or hold onto something *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

ARM (40s x 3 Sets):

*Relax Heels with all Agility Work *Modify as needed for all Jumping Movements  *Keep Belly in for added Stability – Breathe rhythmically

1. Stationary High Knee Skips: *Opp. Arm & Leg *Red Light – Green Light *Green – Go as fast as possible *Red – Easy Skips *Land with Toes Up on Ball of Foot *Modify with High Knee Run or March
2. High Knee Icky Shuffle (RT-LT-RT-LT-RT-LT): *Relax Heels *Stay low in Athletic Position – Hinge *Modify without High Knees
3. Lateral Jumps (Both Feet): *Visualize Jumping Right to Left over a line *Stay Tight *Toes up *Relax Heels *Modify without Jumps
4. Lateral Shuffle: *Stay low in Athletic Position – Hinge *Relax Heels
5. Irish Dancers: *Similar to Leg Cradle Stretch *Right Hand touches Left Foot (Bring Left Foot up to meet Right Hand) > Release > Alternate with Left Hand to Right Foot (Bring Right Foot up to meet Left Hand) > Increase Speed as tolerated

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!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​​

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

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

Please share my educational content with your friends and family and help us influence even more people to reach their full potential >> Subscribe​ & Get Our Free Foam Roller Guide Resource

Your friend & coach,

Brien

Telephone: 650-654-4604

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!