Athletic Aging

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Quick and Dirty

www.athleticaging.blog
Weekly Workout

Quick and Dirty

Building bone density and muscle strength on the run!

Carla DiGirolamo, MD
Dec 5, 2022
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Quick and Dirty

www.athleticaging.blog
Team! 
This is the most efficient 25 minutes you will ever spend! You get cardio, bone-building plyometrics, core training and upper body strength-building in one quick workout! 
See you on the other side! 
-Carla

This is short and sassy with your choice of stimulus! You can add a heavy dumbbell or barbell row to stimulate your body’s adaptation from endurance to heavy lifting then back to endurance, OR you can focus on a lighter dumbbell/barbell weight for the row and go for speed! Go with your mood today. There is no wrong answer!

Warm Up and Movement Practice

AMRAP 7min

  • 20 single-under jump rope

    No rope? Do a simulated jump rope

  • 5 V-Up

  • 10 Air squat

  • 5 Bent-over dumbbell row (Use a barbell if available) 

TIP! Take this opportunity to find your workout weight for the bent-over row and your V-Up option. If you are going for speed, plan to do all 10 repetitions of the row unbroken at a lighter weight. If you are going for the heavy strength stimulus, the weight is moderate to heavy and the 10 reps should be done in no more than 2 sets.

Workout

5 Rounds for Time

  • 100 single-under jump rope (or simulated jump rope).

  • 20 V-UPS

  • 10 jumping air squats (Coach: “Get deep into that squat!!!!”)

  • 10 bent-over dumbbell rows

Cool-Down

15 minute post workout deep stretch

If you enjoyed this workout, please share it with a friend!

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