Getting Comfortable with being Uncomfortable
Finding fitness in asymmetrical movement
Team! Asymmetrical movement challenges core strength and versatility and evens out our natural asymmetries. This workout features the single-arm overhead lunge with two other accompanying movements that will generate core fatigue and further challenge power and balance. Enjoy this one! -Carla
Warm-Up
AMRAP 5 (As many rounds as possible in 5 minutes).
10 Up Downs
10Â Alternating lunges in place
10 Sit Ups (ab mat style)
(roll up a beach towel for an ab mat) or traditional – knees bent/feet anchored)
Movement Practice
Watch the video links and practice 2-3 sets of 5-10 repetitions of each movement (kettlebell swing, alternating overhead lunge and the V-Up) at low intensity to find the options that are right for you in the workout.
Workout
Perform each movement in sequence until you have completed the complete round of 3 movements 5 times. Set a timer and record the time it takes you to complete the workout.
5 ROUNDS for TIME
30 Kettlebell (or double dumbbell) swings
20 alternating single-arm overhead lunges
Switch arms as needed, staying with 10 total each side
10 V-Ups
TIP! Watch the video! When holding the dumbbell overhead, keep your upper arm as close to your ear as possible. This keeps the weight stable in the midline along your center of gravity. If available, practice it in front of a mirror so you can feel AND visualize the proper position that will keep that weight stable as muscles fatigue.
Cool-Down
There was a lot of leg and hip challenge in this week’s workout. This 10-minute hip flexor stretch sequence provides a great stimulus for recovery!