Team! This week we take a step back from intensity and focus on movements that target coordination, body control, balance, and strength. This is a longer, low to moderate intensity workout that will expand your repetoire of functional movement! Enjoy! -Carla
In keeping with our intention of trying new things to kick off the New Year, this workout introduces a few new movements - the plank pull-through and the sit-through (a.k.a the hip escape in the Les Mills BodyCombat world). This is a modification of an awesome workout from Train FTW. As always, if these movements are not accessible to you, there are modifications for every fitness level.
Warm-Up and Movement Practice
Cardio movement options include bike, row, and run. If these options are not accessible to you, substitute an easy stair climb/step-up or another cardio machine (i.e arc trainer, elliptical, etc.). Ideally, select two different options for the workout, however, it is fine to select just one option for all three rounds. These cardio segments are to be done at a lower intensity (zone 2) level that is “conversational”.
To warm up, select one cardio option and go for 50 seconds at an easy pace and 10 seconds at a hard pace for a total of 5 minutes.
Watch the movement demo videos below and select your movement options for the workout. Take 5-10 minutes to practice each movement and select weights as appropriate.
Plank pull-through or Plank Shoulder tap (Knees or toes for both options)
Oblique twist (Option: no weight)
Duck walk - body weight (Advanced option: Duck walk holding a light to medium kettlebell) or Inchworm
Workout
3 rounds
3:00 Bike
1:00 Plank pull-through (Alternative: Plank shoulder tap)
100 ft double dumbbell front rack walk
1:00 rest
3 rounds
3:00 row
1:00 sit-through (Alternative: 100 ft bear crawl)
50 ft / 50 ft over-under carry
1:00 rest
3 rounds
3:00 bike
30-second weighted oblique-twist
50 ft duck walk (Alternative: 50 ft inchworm)
Cool Down
This is a really nice, gentle full-body stretch sequence to round out today’s workout. Even though it was a lower-intensity day, effective tissue care ends with a good stretch! #dontskiptheyoga