One of the greatest challenges for me as a person who wears many hats is making the time not just for a “workout”, but for an effective one. If you are like me, you just don’t have time to “go through the motions” to “check the box” to say I worked out today, and hope that the next workout is the one that makes the difference. Or maybe you’re getting bored with the same routine and need a refresh.
Today’s workout is a modification from the archives of CrossFit (Workout 250531) and has everything you need in just 15 minutes! The thruster is a full-body strength movement that targets upper and lower body muscular strength, the V-ups target all-important core strength, and the burpees provide that cardiovascular kicker and plyometrics for bone health.
Warm Up
AMRAP 5 (As many rounds as possible in 5 minutes) - low to moderate intensity
10 Up downs
10 Air Squats
10 Ab mat sit-ups (Tip! If no ab mat, roll up a towel and place it behind your lower back, or do traditional sit ups with knees bent/feet anchored)
Movement Practice
Take 5-10 minutes to select your weight for the thrusters. These can be done with a barbell or with 2 dumbbells. Choose a heavier weight where you can consistently do 5 repetitions unbroken, but is a little challenge for reps 4 and 5. If you are limited by equipment and can only access lighter weights, try doing 10 thrusters instead of 5. For V-up and Burpee modifications, check out the video links and select your modification.
AMRAP 15
5 thrusters (Barbell thruster or dumbbell thruster)
10 V-Ups (see this video link for a demo and modifications)
15 burpees (see this video link for a demo and modifications)
Your score is the number of completed rounds and repetitions in 15 minutes.
Alternatives:
If you have squat limitations with the thruster, substitute a dumbbell or barbell push-press
If you have overhead limitation with the thruster, substitute a dumbbell or barbell front squat
Cool Down
Show your body some love and jump-start your recovery with this 15-minute full-body stretch!
NOW TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!
Congratulations, Carla! Nice to see REs more active in the women’s longevity/aging well space!