Happy Monday! 
I would like to start this week with a warm welcome to all my new subscribers! ... and a THANK YOU to my readers who have been on this journey with me! 

Every Monday a functional fitness workout is posted... and this is quite the week to get started! They are intended for all fitness levels with lots of options and modifications available! For more workouts, check out the "Weekly Workout" archives. 

Every other Thursday is a post on different topics related to helping midlife women shatter the status quo!
Enjoy!
-Carla

This one is for the ages, inspired by my friends at Train FTW! I did a different version of this last week and just couldn’t resist sharing it with you! There are some challenging new movements to try if you are up for a real challenge and options with simpler movements for beginners. Game on!

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 7 Air Squats

• 7 Up Downs

• 7 Push Ups

  *Elevate hands on a stable box, bench, couch – whatever height is a light to moderate challenge for this workout. Knees down is also an option today.

• 7 Mountain Climbers (R+L = 1 rep)

Movement Practice

Here is an opportunity to learn some new movements and warm up for this workout at the same time! Watch the video links carefully! Take 5-10 minutes to practice these movements and become comfortable with the options you select for the workout. Error on the side of lighter dumbbells for the workout. These are complex movements that will generate fatigue and raise your heart rate quickly.

2 Rounds - for quality, confident reps. (Perform each movement sequentially for a total to 2 rounds of the three movements)

• 5  dumbbell Push-Ups (knees or toes)

• 10 dumbbell Deadlift (light to medium weight)

• 5 dumbbell Hang Power Cleans

then…

Practice the Devil’s Press (video link below)  and select your workout weight. For a greater challenge and if you are proficient with the Devil’s Press, try the Manmaker!! (video link below) Once you are comfortable with your weight selection and your movement option, have at it!!!

Workout

How To: Set a timer and record how long it takes you to complete the workout. Perform 7 Devil’s Press then 7 Spider Burpees, then 6 Devil’s Press and 6 Spider Burpees, and so on until you complete the repetition scheme. This workout is all about pacing! Although it is only 12-15 minutes long, you can come out too hot and tap out mid-way through. Move steadily and efficiently, and then empty the tank for rounds 3-2-1.

Repetition scheme:

7-6-5-4-3-2-1

• Devil’s Press

• Spider Burpee

  TIME GOAL: < 15 minutes.

  Advanced option: Substitute the Devil’s Press for the “Manmaker!”

  Beginner option: Substitute the Devil’s Press with a Dumbbell Push Press and the Spider Burpee with a Burpee option or Up Downs.

Cool-Down

15-minute Post-Workout Deep Stretch - Five Parks