Strength in all the Right Places

From your shoulders to your knees, this workout has it all!

Team! 
This workout has a lot going on with intensity alternating between endurance and squat strength with some "core candy" for dessert! Reign in it with a 20 minute deep stretch to recharge your mind and promote tissue repair and recovery. 
Enjoy!
-Carla

One cannot overstate how important a strong core is particularly for mid-life women. As hormones change during perimenopause and menopause, muscle mass declines, and the character of the tendons and ligaments changes such that joints can become more unstable.

The foundation of the movements we do every day (i.e. functional movement) is based within the core muscles of our body from our neck to our knees. The power behind functional movement originates at the center of the body and is translated through the joints and out to the extremities to execute the movements. A strong core will lend stability to the joints and help keep them safe from injury.

Today’s workout is a series of progressive repetitions targeting lower body and core strength interspersed with an endurance segment. Performing work under fatigue is a very effective way of building strength. Alternating between a heavy strength movement and endurance also requires adaptation between 2 different energy systems. Adaptation is the cornerstone of fitness...and if you have any core strength left, we have a Tabata bonus! To finish, we have a 20-minute deep stretch to promote recovery and dial down that cortisol response!

Warm Up

AMRAP 5 min (as many rounds as possible in 5 minutes)

• 10 air squats

• 5 up-downs

Movement Practice

Take 5-10 minutes to test your dumbbell front squat weight for the workout. Weight should be moderately heavy such that you are able to do 10 repetitions unbroken with reps 7-10 becoming challenging. 

Workout

AMRAP 10:00

• 3 dumbbell front squats

• 10 Up-downs

• 6 dumbbell front squats

• 10 Up downs

• 9 dumbbell front squats…..

… and so on for as many rounds as you can in 10 minutes

Movement options:

• If 10 up-downs take more than 30 seconds or are not accessible to you, cut the repetitions to 5-7 per round.

• If you do not have dumbbells, substitute jumping air squats. If you choose this option, own it! Watch the video, hone your technique, and get deep into that squat!

Core Accessory

TABATA 20 seconds of work/10 seconds of rest.

HOW TO: Perform  4 rounds of 20 seconds of work/10 seconds of rest for each movement before moving to the next. (ex – Hollow hold: 20/10, 20/10, 20/10, 20/10 then Left side plank 20/10, 20/10, 20/10, 20/10… and so on, until you complete all 4 movements)

• 4 rounds Hollow hold  

• 4 rounds Left side plank

• 4 rounds Superman hold

• 4 rounds Right side plank

Cool Down

Intense workouts require sound tissue care to promote recovery and keep your muscles and joints safe. Enjoy this 20-minute deep stretch! #dontskiptheyoga

20-minute Deep Stretch Yoga

Housekeeping….

Team! This podcast appearance dropped on May 18th! I spent time speaking with my colleague, Dr. Mike Stone at Wild Health discussing hormones and weight loss! Check it out here