From My Gym to Yours
This was too good not to share
Team! This workout is one for the ages! It has everything a midlife woman needs from bone health to muscle health to heart health in just 20 minutes! ... and speaking of health, the day is finally here! Carla DiGirolamo, MD is now open for bookings for consultations beginning in January! Scroll to the end for a link to see my services, book your appointment, and take advantage of a special introductory discount! Enjoy! -Carla
This workout was programmed last week at my box “CrossFit Pompano Beach” and it was so amazing that I wanted to share it with you all!
It may look a little intimidating at first, but not to worry! There are plenty of movement options and modifications that will have you rocking this workout!
Why is this workout great for mid-life women?
Lunging and stair climbing are functional movements where strength and stamina in the legs will be your pillars of longevity for decades to come.
The heavy deadlift builds strength, power, and mass in a functional movement that we do every day. These lifts also target core strength and stability which protects our joints.
Jumping rope gives you plyometrics for bone density and a cardiovascular stimulus for heart health.
The ab mat situps build stamina in the core muscles of the midsection, which protect the vital organs in the abdominal cavity and lend support to the other core muscles of the body.
Warm Up
AMRAP 7 (As many rounds as possible in 7 minutes)
10 alternating lunges (right + left = 2 repetitions)
10 Ab Mat Sit Ups (roll up a towel behind your back if you do not have an ab mat)
10 good mornings with a PVC pipe / broomstick or light plate/dumbbell held to the chest.
Movement Practice
Watch the linked videos in red text and take 10-15 minutes to choose your weights and movement options. This is a moderate-volume workout with the number of repetitions so be sure to select movement options that you can confidently perform. Select a deadlift weight that you can perform 8 repetitions in 3-4 sets. It is okay to do quick singles during the last few rounds.
Movement alternatives:
Stair Climb: If mobility is a challenge, or you have injuries preventing you from lunging, climb 100 stairs.
Single-Unders: If you do not have double-unders, double the repetitions and perform single-unders or if you do not have a rope, do double the repetitions of a simulated jump rope.
Dumbbell Deadlifts: If you do not have a barbell, use 2 heavy dumbbells. If find that the dumbbells you have are light, then you can perform 12-15 repetitions instead of 8.
Workout
Part 1 - 100m walking lunges (~ 100 alternating lunges in place)
Once you finish, perform the following:
HOW TO: Perform 50 DU jump rope then 50 ab mat sit-ups, and 8 deadlifts. Then 40 DU jump rope, 40 ab mat sit-ups, 8 deadlifts.. and so on until you complete the repetitions scheme.
50-40-30-20-10
Double Under jump rope
Ab mat sit-ups
** After each round perform 8 heavy barbell deadlifts, including after the round of 10 repetitions. The deadlift will be the last movement of the workout.
Cool Down
This formidable workout deserves a rightful cool-down to help jump-start your recovery and maintain mobility and flexibility. #dontskiptheyoga
Try this 15-minute “Love for our Legs” Yoga sequence by Five Parks Yoga
A Revolution in Women’s Healthcare is Upon Us!
NOW OPEN FOR BOOKINGS FOR VISITS STARTING IN JANUARY!
Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
Well, help is on the way! I have officially launched a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.
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