Today I’m sharing a workout that will get your heart rate up and leave you breathless. Set a timer for 15 minutes and complete as many rounds as you can of the first block. Then take a 2-3 minutes break and set your second timer for 15 minutes while completing as many rounds as possible of the second block! Record the number of reps you complete and try to beat it next time!
Step Up + Knee Lift
Start standing beside a solid box or bench that you can step up onto with a dumbbell between your hands. Place one foot fully on top of the surface then lean your nose over your toes and stand up on the box or bench. At the top of the movement lift your knee forward to 90 degrees adding in the knee drive. Finally, begin to lower yourself back to the floor in a controlled manner (this should be slow and steady, you aren’t falling back to the floor). Return to the floor fully and then repeat, complete all reps and then switch sides.
Offset Squat + Overhead Press + Rotation
Taking one dumbbell in one hand raise it up to your shoulder while keeping your elbow high with your feet shoulder to hip width apart. Reach your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. You can use your hand without a dumbbell in it for additional balance by holding it out in front of you as needed. At the bottom of the movement, drive through your feet evenly and stand back up. From this position press the dumbbell overhead on an angle across your body pivoting on your foot. Return the dumbbell across your body and back your shoulder while taking your heel back to the floor. Complete all reps on one side and then switch the dumbbell to the other side.
Plank Shoulder Tap
Begin in a tall plank position with your feet slightly wider to give you a solid base. Ensure that your core is active in order to maintain the appropriate plank position. Once you have established a strong plank position, maintain core activation while lifting one hand off the floor and reaching up to touch the opposite shoulder. Return the hand back to the ground and repeat on the opposite side. While lifting and lowering your hands aim for little to no movement in the hips by keeping the core engaged through the entire movement.
Lateral Lunge + Overhead Press
Begin by taking a single dumbbell to your chest with your feet together. Step out to the side with one foot driving your hips backwards as you bend your knee. The opposite leg should stay straight. Keep your core active and your chest proud. Drive through the outside foot (the foot you stepped with) and return your feet together. In the middle of the movement press the dumbbell straight over your head and lower it back to your chest. Repeat on the opposite side.
Romanian Deadlift + Row
Grab a dumbbell in each hand with your feet hip to shoulder width apart with your core engaged. Begin the movement by driving your hips backwards (sticking your bum out) with a slight bend in your knees as you lower the plate towards the floor. At the bottom of the movement row the dumbbells up by pulling your elbows back towards your hips. Maintain core engagement throughout the movement to avoid rounding in the back. At the top of the movement squeeze the shoulder blades together and then lower the dumbbells back down. Activating through the glutes and hamstrings stand back up tall to your start position and repeat for desired reps.
Up Down Plank
Begin in a high plank position with your hands right underneath your shoulders, your core active and a neutral spine. Keeping your core active to maintain little rotation at the hips lower from one hand to the elbow and repeat the same thing on the opposite side. Once both elbows are on the floor return to the high plank position by lifting off the elbow back onto the hand and repeating on the other side. This movement can be done from the knees as well if required.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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