First Nap Fitness: Leg/Back Interval Workout

Today’s workout is actually one I’ve done a few times lately. I like to bring it back on the days that I may be short on time or don’t feel like using a lot of brain power counting reps. Similar to Tabata, there are 11 exercises that are broken down into rounds that are to be performed for 20 sec followed by 10 sec of rest in between. You will complete all assigned rounds for an exercise before moving on to the next. There are 62 total rounds for an overall workout time of 31 minutes (20min 40sec of actual work). For Dumbbell Rows and BOSU lunges, perform 4 rounds on one side followed by 4 on the other.

Cleans (Advanced Movement): Put simply, the Clean is taking the barbell from a resting position on the floor to your shoulders in one single, fast motion. Here is a great breakdown of the Clean by Greg Everett.

Single Leg RDL (Romanian Deadlift): Perform a Romanian deadlift on one supporting leg. If new to movement, start with the non-supporting leg lightly touching the ground slightly behind. This helps provide stability. Progress to single leg when ready. Maintaining a flat back, shoulders back, chest out, and core engaged, lower the bar towards the floor, keeping it as close to the body as possible throughout. Try to maintain a slight bend in the supporting knee throughout the movement. This movement can be done with or without weight, with dumbbells, barbell, or kettlebell.

Butterfly Crunches: make sure to keep elbows out of field of vision (don’t let them creep in towards the center). Maintaining space between chin and chest, raise upper torso from ground.

Single Arm Dumbbell Row: Keep core engaged while in static lunge. Bring weight straight to torso, keeping arm close to torso, elbow pointing back.

Kettlebell Swing:

Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.

Stability Ball Windshield Wipers: Picture shows starting position. From here, rotate legs to left and right. **Beginners: This can be done on the floor with arms outstretched to sides for stability. To make easier, bend knees to 90 degree angle. Tip: The longer the lever arm (i.e. legs), the more difficult.

BOSU Pendulum Lunges: Start standing on top BOSU supported by one leg. Move into forward lunge with opposite foot. (Make sure knee doesn’t extend past foot, chest is upright and back knee drops down.) Pushing off with front leg, return to start position and drop back into a reverse lunge (same safety cues apply). The goal is to pendulum back and forth smoothly; however, if you begin to lose balance, place moving foot down to stabilize before continuing. **Beginners: this movement can be modified without the BOSU or on a step riser, if necessary.

Squat Jacks: Start with feet wide, squat down with chest up. Jump feet together as you raise arms above head in a jack. Repeat.

Resource:

1. https://www.t-nation.com/training/12-step-guide-to-a-flawless-power-clean

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