Today’s www.LastMinuteVacations.ca workout aims to increase your strength while simultaneously increasing your cardiovascular threshold. The core of the training session will encompass compound exercises in a format that will force you to push your limits. Its best to complete this type of workout with a partner to provide motivation and help you get through until the end.
The meat an potatoes portion of today’s session consists of a series of 5 exercises AMRAP (As Many Reps As Possible) in 20 minutes. Complete this with a partner or in a group to ensure someone is there to help you through those last few grueling minutes. Once the workout starts, set your watch and plug away at the reps. Keep a keen mental focus and don’t let your mind stray away from the task at hand. Once your mind begins to wander away from completing the next rep, tiredness will creep in and you will start questioning whether or not you can finish.
The best method to maintain your concentration throughout the entire 20 minutes is to focus on the smallest unit of time possible. Force your mind to stay in the moment and focus on one rep at a time. Do NOT start thinking about the next exercise or next set. Doing this will cause your mind to wander leading you to lose focus resulting in poor form and poor results.
Strength AMRAP
General Warmup:
Rowing machine, shadow boxing, laps of track, skipping, OR jumping jacks series
Dynamic Warmup (2 Sets of 12):
Inchworm (lean over and place your hands on the ground, then walk your hands forward into the pushup position, next walk your legs forward to your hands then repeat)
Frankensteins (with your arms in front of you parallel to the ground, slowly walk without bending your knees attempting to reach your toes to your hands)
Spiderman Walks (starting in a plank position, lunge one leg forward ending with your elbow at the instep, from this position crawl forward then complete the lunge on the next leg, crawling like spiderman does along a wall)
Core (3 Sets):
Medicine Ball Overhead Slams x 10
Medicine Ball Chops x 10 each
Medicine Ball Around the Worlds x 10 each
Strength Circuit:
20 Minute AMRAP (As Many Reps as Possible)
A1 – Kettle Bell Squats x 15 reps
A2 – Burpee to Pullup x 7 reps
A3 – Medicine Ball Cleans x 15 reps
A4 – Kettle Bell Swings x 10 reps
A5 – 200 meter run
Cooldown Stretch
For any questions or comments, please email dave@lastminutevacations.ca
