This week we’re challenging you to turn up the intensity.
This workout is designed around two tri-sets with short cardio intervals to maximise energy expenditure. For example, do exercises A1, A2 and A3 for 3 rounds before moving on to exercises B1, B2 and B3.
The calorie goal for the cardio intervals allows for some variability in your effort, so if you are feeling good, aim to go flat out. If you are finding it challenging maintain a pace that slightly takes you out of your comfort zone, aim for about 70% of your maximum effort.
Complete 3-4 rounds of each tri-set in this workout. If you did three rounds last week, aim to add another round to this week’s circuit.
Walking Hamstring Stretch
10 reps each side
Step one foot slightly in front of the other positioning your feet in a staggered stance. Place the majority of your body weight on your front foot, soften your front knee, and then hinge forward from the hips. Maintain a straight back as you hinge forward and you should feel some tension on the hamstring of the front leg. Return to a standing position, step other the foot forward and repeat for the allocated repetitions.
10 reps each side
Standing tall in a comfortable, neutral position, begin to round the shoulders forward, which should then rotate the arms in, towards the body. Continue rounding the upper body and drive the lower out, rounding throughout this area. You should now be in a position that is traditionally considered ‘poor posture’ reverse this movement by driving the arms open which will the allow the chest to open, before finally extending through the lower back.
A1: Dumbbell Lateral Lunge
6 reps per leg
Standing tall with the dumbbells by your side, take a step out to the side with your right leg. Placing the majority of your body weight on the right leg, lower your body down by bending at the knee and pushing your hips back. The trailing left leg should remain straight and the left foot should be flat on the floor. Driving off the right leg return to the start position and repeat on the other side.
A2: Dumbbell Push Press
Place the dumbbells just in front of your shoulders and lift your chest up, creating a strong platform to press from. To initiate the movement you bend at the knees and ankles and create a small dip motion with the body, keeping the torso tall. Explosively reverse the movement while simultaneously pushing the dumbbells up, over head. Under control return the dumbbells to the start position and repeat.
A3: Calories (select piece)
We have selected running on the treadmill as our option for this workout, however you have unlimited options here. If you prefer not having the impact of running you could increase the incline and reduce the overall speed. Alternatively you could use a rower or bike to really minimise any joint impact. Ideally whatever piece you select, aim to complete the 15 calories as quickly as you can.
B1: Dumbbell Clean
6 reps each side
With your feet slightly wider than shoulder width hold a dumbbell in one hand directly in front of the body. Lower the dumbbell down by bending at the knees and hips into a half squat. Forcefully push off the ground, and keeping the dumbbell close to your body, take it over head, catching the dumbbell in a soft position with your knees slightly bent. Lower the dumbbell under control and repeat before changing to the opposite side.
B2: Dumbbell Reverse Lunge
6 reps each side
Holding the dumbbells by your side, take a step backwards and drop the back knee down towards the ground. Keeping the majority of your body weight on your front foot, forcefully drive of this leg and return to the start position before repeating on the other side. For a small variation you can lean your torso slightly forward, placing more load on the front foot, or start the movement on a step or plate to increase the range of motion.
B3: Calories (select piece)
Refer to our notes for the first set of this workout. Feel free to use the same unit as in your first set, and if completing the workout more than once this week, we suggest selecting a different piece in your second workout.
Adductor with Thoracic Rotation
10 each side
Kneel on your left leg, with your right leg extended out and away from the body, with your right foot planted flat on the ground. Lean forward and place your hands on the ground, with your left hand just in front of your left knee, and your right hand on the ground, your hands should be approximately shoulder width apart. Pushing the ground away with your left hand, open up through your upper back, taking the right hand towards the ceiling, aiming to create a straight line from left hand to right hand.