Team! 
This workout is jam packed with challenges to your ability to adapt by integrating high intensity intervals that alternate between energy systems - your heavy lift system and your endurance system! Just 2 dumbbells and a small area of space is all you need - and if you don't have dumbbells, any heavy object you can hold safely at chest level will do! #noexcuses
Enjoy!
-Carla

This is a very time-efficient workout requiring minimal equipment that provides a high-intensity interval training (HIIT) stimulus and alternates between an endurance movement and a strength movement. Alternating between energy systems promotes neuroendocrine adaptation! Each movement interval is 30 seconds alternating with 30 seconds of rest for 20 minutes.

A similar workout was posted in September 2022, however this time, we are changing the lift. Instead of the dumbbell push-press, we will be doing a dumbbell front squat.

The burpee speed should be close to a sprint. The optimal weight selection for the front squat is one that requires the full 30 seconds to do 5-7 repetitions because it’s heavy and a pause is required between repetitions to manage fatigue. Using a heavier weight requires a greater amount of adaptation when alternating between the squats and the burpees. Using a lighter weight is also an option, moving steadily for more repetitions for the entire 30 seconds with the last 10 seconds becoming challenging. Reps should NEVER get ugly! Stay safe in your movements!

What is “Heavy”? Before we begin, let’s clarify this: Heavy for YOU for this workout is the maximum weight you can do with solid form/mechanics (watch the movement video, please) for 5-7 repetitions in 30 seconds. If that is a pair of shoes instead of dumbbells then the pair of shoes is heavy for you! Go with that!

Warm Up

3 Rounds

• 10 Up downs

• 10 weighted Good Mornings

  (use a dumbbell/plate held at the chest or a barbell in the back rack position)

• 10 air squats

Movement Practice

Take 5-10 minutes to select your weights/options for the movements in the workout that allow you to achieve 5-10 repetitions for each movement during the 30-second work interval. 

Workout

10 Rounds

• :30 Burpees

  :30 Rest

• :30 Dumbbell Front Squat

  :30 Rest

Cool-Down

7 minute static back and hip stretch sequence from Train for the Win (TFW)