Total Fitness in Thirty Minutes
A head-to-toe stinger that can be done during your lunch break
Workouts that include functional movements (a.k.a movements we do every day) are great when you’re in a time crunch but need a challenge to make gains in your fitness. This is because functional movements require the involvement of large muscle groups to work together to perform the movements. An example would be a squat, which requires the quadriceps, gluteal muscles, and core as compared to leg extensions on the machine in your gym which isolates and stimulates the quadriceps. When large muscle groups are recruited, more muscular work is performed and greater intensity is achieved with the involvement of the cardiovascular and nervous systems to fuel and coordinate more complex movements.
Now, I’m not trashing the leg extension machine. Isolation movements certainly have their place in any fitness program. However, if you’re looking for a quick, effective, and efficient training session, functional movement workouts are your go-to!
Today’s workout incorporates, strength training and plyometrics for muscle and bone health, cardiovascular intensity for heart health, core training to build joint stability, and a stretch sequence to cool down and jump-start your recovery - all things critically important for mid-life women.
Warm-Up
AMRAP 5 minutes (Perform as many rounds of the 4 movements as possible in 5 minutes). Perform each movement in sequence.
5 Up Downs
10 Ab Mat Sit-Ups (substitute traditional sit-ups with feet anchored/knees bent)
10 Air Squats
Movement Practice
Please check out the movements, alternatives, and options in the workout below and use this practice time to select your weights and options for the workout. Please watch the video demonstrations to refresh your memory on sound movement mechanics.
Select light to moderate weights and options that you can perform confidently. This is a higher-volume workout, so lighter weights are the rule. The goal is to move efficiently with strategic short intervals of rest as needed. For the thrusters select weights/options where you can perform the 25 reps in 2-3 quick sets.
Take 5 minutes to practice these movements with your selected options for the workout. Make any needed modifications based on this test round.
Workout
This workout is a modification of CrossFit’s published workout 230226 (that’s “code” for the workout from February 26th, 2023!). You can find a treasure trove of other CrossFit workouts published with scaling options HERE.
10 rounds for time of:
5 pull-ups (substitute bent-over dumbbell or barbell rows)
5 push-ups - If you cannot perform strict push-ups from the floor, elevate your hands on a STABLE box, bench, or table at a height that allows you to perform 5 repetitions without rest confidently. For ideal core engagement, avoid performing push-ups from your knees.
5 rounds for time of:
10 Ab mat sit-ups (alternative: traditional sit-ups with knees bent and feet anchored)
10 weighted Good Mornings. Use a barbell as shown in the video or hold a weight to your chest.
2 rounds for time of:
25 dumbbell or barbell thrusters
25 box jumps (if no box, substitute squat jumps)
** If you are not feeling like this volume, try 5 rounds, 3 rounds, and 1 round of the respective segments above. This is your body, your workout!
Cool Down
7-minute follow-along TFW static stretch for back and hips
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Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
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