Team! We read about the benefits of plyometrics for our bones, but how do we tranlsate that into an accessible workout? Today's "Boot Camp" style workout provides your "RDA" for plyometrics but doesn't stop there. You also get strength training, cardio, agility and neuroendocrine adaptation! Don't have 30 minutes? Cut it in half and do 15 minutes instead. Your whole body will thank you! Enjoy! -Carla
Here is where I challenge all the bad-ass endurance athletes to this “CrossFit-style” triathlon! But the difference here is that you alternate among these three movements every minute on the minute! The magic of this workout is in this time domain so for best results, sprint for 40-45 seconds/rest for 15-20 and stick to it! Changing movements quickly and often promotes neuroendocrine adaptation - the gateway to your next level of fitness.
If you are not an endurance Ninja, that’s ok! Neither am I! I’ve got you! Modify the time intervals with 30 seconds of work and 30 sec of rest per minute and check out the movement alternatives to conquer this workout no matter what your fitness level! Use the Movement Practice to find the options that work for you. If you think 30 minutes is too much? Try just 15 minutes! There is something for everyone!
Warm-Up
AMRAP 5 (As many rounds as possible in 5 minutes). Perform each movement in sequence for as many rounds as you can in 5 minutes.
10 high knee runs
10 alternating lunges (in place) – body weight
Movement Practice
Test out 15-20 sec of each movement sequentially for 2 rounds. Use this time to select your options/rep numbers for the workout. Select a lighter thruster weight where you can do 15-20 reps in 30-45 seconds. Plan to work between 30-45 sec each minute and rest for the remaining 15-30 sec. Your score at the end is the number of reps you accomplish. So pick rep numbers/movement options and do your best to stick to it!
Workout
EMOM 30 (Every minute on the minute for 30 minutes)
HOW TO: Perform 30-45 seconds of lateral jumps over a dumbbell, rest 15-30 seconds. Then perform 30-45 seconds of dumbbell thrusters, rest 15-30 seconds, then perform 30-45 seconds of alternating jumping lunges, rest 15-30 seconds, then start again with the lateral jumps over a dumbbell. Continue moving through all three movements in sequence, every minute on the minute for a total of 30 minutes. Pace yourself! This is a long grind!
Minute 1 – 15-25 lateral jump over a dumbbell.
Options:
50 single-under jump rope or simulated jump rope reps.
50 jumping jacks or high-knee run in place (R+L = 1 rep)
Step rather than jump over the dumbbell.
Minute 2 – 15-20 dumbbell thrusters
Option: Grounded air squat
Minute 3 – 8-12 Jumping alternating lunges
Option: Reverse lunge to knee raise (6 right, then 6 left)
See you on the other side!
Cool-Down
8-minute calf and hamstring stretch from Train FTW
Housekeeping…..
This just dropped….
During this episode of “Hot for your Health” with the awesome and amazing Dr. Vonda Wright, orthopedic surgeon extraordinaire from Lake Nona, Florida, we dispel the misconceptions surrounding the stress response.
Cortisol | Women's Performance Endocrinologist, Dr. Carla DiGirolamo