You’ve seen those workouts where you just keep moving with little rest in between. These workouts will get you sweating, but with all of the jumping around, there’s a good chance you are not getting stronger. Raising your heart rate is a good thing, but if you are not moving to fast, you may be sacrificing proper form. Fitness is a strategic game like monopoly: you are playing for long-term gains.
All physical performance gains come from a strong core of strength, and the following workout is going to help you build it.
See the workout below and make sure you are using proper form through each rep.
How it works:
Warm up with some jumping jacks, bodyweight squats, butt kicks, and high knees for 3 to 5 minutes.
Set a timer for 10 minutes. Perform the assigned reps for each move below, back-to-back, resting only when necessary. Repeat for as many rounds as possible. Keep track of your rounds.
Repeat this workout up to 4 times per week on non-consecutive days. Maintain proper form and work to increase your number of rounds in each session.
After 2 weeks, increase your time to 15 minutes.
1. Explosive Sumo Squat
12 reps
Stand with feet wider than shoulder-width apart, toes turned out. Keeping your torso straight, push knees out over toes to lower into a squat. Explosively jump up pointing through toes. Land softly and repeat.
image source: herfitnessnews
2. Tap-Up
12 reps
Start in top of push-up position. Take 3 seconds to lower chest to floor, then push back up quickly. At the top of the move, tap left shoulder with right fingertips. Return hand to floor. Repeat, this time tapping right shoulder with left fingertips. That’s 1 rep.
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4. Plank Pike
12 reps
Start in a low plank with elbows under shoulders and toes tucked. Pike hips and drive right knee forward. Return hips and foot to starting position. Repeat with left knee. That’s 1 rep.
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6. Single-Arm Iso Hold
3 reps per side
Start in the top of a pushup position with wrists positioned below shoulders. Extend your right arm out parallel to the floor for a slow count of 15 to 20, focusing on contracting the muscles in your upper back. Repeat on the opposite side. That’s 1 rep. Go for 3 on each side.
Share this with someone you think would enjoy a high-intensity strength workout.
