Humpday HIIT: Endure
Pushing yourself to physical limits and beyond is how we build mental and physical strength. High level athletes like olympians, (yes including curlers), need a strong mental and physical game. In the spirit of those wild displays of athleticism and perseverance in our winter Olympic athletes, I felt it fitting to pose a formidable challenge for all of us. Winter is almost over but the need for perseverance and endurance seems fitting as us northerners become fed up with wind and rain, darkness, mud, tree-needles, and frozen windshields. Spring is almost around the corner right?
If we ignore the signals in our body telling us to stop, then we expand our capacity to keep going in the future.
So I challenge anyone doing this workout, to think about this when performing the exercises. When your body feels fatigue and discomfort, it will tell you to stop; ignore that message and point your laser-focus on the task at-hand. Go a bit longer, a bit higher, a bit faster, do a few more and expand your limits. As a college athlete who learned this lifestyle tool very young, I promise it is a tactic you can, and will use everywhere in your meaningful world. Be sure to always stay safe when pushing yourself. Find the balance between pushing past discomfort while stopping prior to causing injury. If you have any questions regarding the difference between discomfort and injury, contact a healthcare provider like myself to get clarity. #keepgoing
Endure
-On your back- knees bent: knee sways (progress to lifting feet and perform continuously with no holds) x2 minutes
-Pelvic tilt-bridge (pelvic tilt and hold-perform bridge) x10 reps (hold last rep 30 seconds)
-Pelvic tilt-Single leg bridge L/R x10 reps (hold last reps for 15 seconds)
-Slow Bicycles (with pauses) x20 reps
-Fast bicycles (continuous) x60 reps
-Large Scissor kicks (slow with pauses) x20 reps
-Small scissor kicks (6 inches off floor) Burnout
1/2 or 1 mile fast jog
Plank series:
Leg high - knee to chest
Leg high - rotate-knee to opposite elbow
Leg high - open hip-knee to same elbow
x5 each
Shoulder push-ups X10
Plank-leg extensions x10 L/R (high plank bird dog for added difficulty)
Star side-plank (raise and lower leg) x10 L/R
Low plank (Burnout)
1/2 or 1 mile fast jog
-1-2 rounds of:
-Slow squats x10
-Squats with 3 second holds at the bottom x10
-Squats progressing to jump squats for last 10 reps x20 reps total
-1-2 round of:
-Single leg line hops L/R/F/B 2x1 minute each
-Single leg square line hops L/R, CW/CCW, x30 seconds each
-Tuck jumps x20
4th quarters:
*AMRAP (as many rounds as possible) in 5 minutes
*use dumbbells or wrist weights if available
*Perform continuously and repeat:
-Wide Double arm Bent row in lunge position x2
-split jump
-Narrow Double arm Bent row in lunge position x2
-Jump to standing
-Drop to plank
-Single arm row x2 (L/R with push up between each rep)
-Mountain climbers x20
-Burpee (jump to stand)
-Hang clean and jerk
-Overhead press x2
-Arms to sides, lunge
Done!
For your own personal workouts, injury screening or personal health and wellness consultation, contact me directly. I travel to you, and I’m also available electronically.
stay healthy,
Dr. Bags
