You heard it right my fit bodies. There’s 28 days left till summer. Granted, if you live in Austin, it feels like its already here, but it’s only going to get hotter. Clothes will become less and less. Are you ready to show off some skin? Do you feel like you need more cardio, leaning out workouts, and general tidying up on your nutrition? Well… Look no more, I, Jenn Frey, am here to save the day. For the next few weeks leading up to summer I will be putting together what Ive decided to call “Crossbreed Crusher”. This means we will be incorporating a training regime that combines high level strength and endurance into a single workout. i.e we will be adding some strength, to build muscle, muscular endurance to increase lean muscle mass, and high intensity interval/cardio training.
If you really want this change ladies and gents just remember…. NONE of these workouts will matter if you're not giving your body the correct nutrition it needs to adapt and keep your metabolism high. 80% of your workout comes from the kitchen.
Anyway, let’s get this workout on the road. The first section, after your warm up, will be the “strength section”. This will include 1 compound move. i.e Squats and RDL’s. My two favorite exercises. After that we will move onto your high intensity/muscular endurance section. Which will be a time challenge this week. 5 rounds, 8 reps each exercise, 5 exercises.
This is where there will be little to no rest and you really need to PUSH yourself to achieve results and make this workout count.
How Long: 8-10 minute Warm Up + 45-50 Minute Workout
What You'll Need: 1 weighted barbell/1 set of heavy DB’s, (Can use a smith machine as well), stop watch,
The Warm Up:
Increase intensity each new round (Go faster)
Rower/Bike/Run (1st round 2 Min, 2nd round 1 min, 3rd round 30 second sprint)
Back/DB Squats (1st round 10 reps, 2nd round 12 reps, 3rd round 5 reps )
Keeping Same Weight
6 x Inchworms (All rounds)
10 x Squats (Last 2 reps should be a challenge. If not, go up in weight)
Rest 60 seconds in between
15 x RDL
10 Box Jumps
Do 15 x RDLs and immediately go into 10x Box Jumps.
Rest for 45 seconds
High Intensity/ Endurance
8 x Burpees
8 x Long Jumps
8 x Pushups
8 x Ice Skaters (Per Side)
8 x Pull Ups
200 meter sprint / 24-30 second sprint