40 Minutes to Stronger Bones, Muscles and Cardiovascular Health
HIIT, Plyometrics, Heavy Lifts, Core, and Cardio - all in one!
Team! <smiling> This workout is awesome!... I have done it myself.. and I didn't die! It's a good one - and the beauty of it is that it can be a soul-crusher if you want it to be, or you can dial down the intensity, modify the movements and just move well! Enjoy! -Carla
We have talked a lot in this blog about the benefits of heavy lifts, interval training, core, and plyometric work for keeping our mid-life physiology stimulated and adapting to maximize our fitness. This workout has it all! The magic of this workout is in the every minute on the minute (EMOM) time domain and the inclusion of two heavy lifts. This combination of movements keeps you shifting between energy systems, stimulating your bones, and strengthening your core all at the same time!
For the heavy lifts, solid technique is king! Safety is the founding principle. Watch the demo videos, practice with lighter weight and select the heaviest weight you can do for 5 reps in 20-40 seconds with excellent technique!
TIP: Go a little slower and breathe between reps to allow some recovery and control over the weight.
Warm-Up
AMRAP 5 (As many rounds as possible in 5 minutes)
20 lateral jumps over a line on the floor or 40 single under jump rope
10 Air squat
5 Up-Downs
Movement Practice
Take 5 min to test out your push press weight so that you can do 5 repetitions unbroken, but it gets challenging by rep 3
Take 5 min to test out your front squat weight so that you can do 5 repetitions unbroken, but it gets challenging by rep 3
Options:
Use two different weights for minutes 3 and 4 (2 sets of dumbbells or one barbell and one set of dumbbells).
Use the same set of dumbbells for the push press and the squats. Select the weight that works for 5 reps of a heavy push press weight and do 7-10 repetitions with that weight for the front squat (the push press weight will likely be lighter than your heavy squat weight, so increase the squat reps!).
Workout
EMOM 40 (yes, that’s 40 minutes! - every minute on the minute!)
Minute 1 – 20 lateral jump over a dumbbell (or modify the number of repetitions you can do in 30-40 seconds. Right + Left = 2 reps):
(alternative: 50 jumping jacks or high knee run in place (R+L = 1 rep)
Minute 2 – 25 Mountain climbers
(Right + left = 1 rep) –(alternative: bicycle crunches)
Minute 3 – 5 heavy dumbbell front squats
Minute 4 – 5 heavy dumbbell push press
Cool Down
Cool Down Yoga for Athletes - by Five Parks Yoga