Interval Overload!!!
I wrote this workout with stamina and gym efficiency in mind. I love these really hard super short efforts because you’re pushed to exhaustion with a certain group of exercises but only for 5 minutes. Within each effort you only require one tool to maximize gym efficiency and create smooth transition of exercises. Too many different numbers on the board and fumbling around for your other piece of equipment confuses the athlete and wastes time. It also leaves the athlete the chance to squeeze in rest when it’s not necessary. The workout is finished with a difficult core effort and a low back complex to round it all out. By: Adam Dowell, trainer.
Warm Up: 5 Minutes
Across Room Mobility Drills
5 Rounds: Interval
15 sec. jump rope
15 sec. burpees
15 sec. mtn climbers
15 sec. rest
5 Rounds: Interval
20 sec. swing
20 sec. Kettlebell Lunge with Rotation
20 sec. rest
5 Rounds: Interval
30 sec. Atomic Manmakers
30 sec. Rest
5 Rounds: tabata
4 Clap abs
Bicycles
Plank Oscillator
plank
bird dog
3 Rounds:
20/20 standing founder
20/20 kneeling founder
20x back extension
20x cat-cow
