Head back to fitness school with this refreshed total-body workout plan from the team at Throwback Fitness in NYC. To do that there are four moves you’ll need to know, and Java Martinez, a coach at the NYC-based fitness studio, created a quick 10-minute routine using those effective exercises.
There’s a catch though—you have to be willing to compete against yourself, Martinez explains. The workout plan below comes with a specific goal of completing as many burpees as possible, and each time you do the routine you want to outdo your last tally. “Competing against yourself at the gym (or at home!) will help you work harder and achieve your fitness goals,” he adds. Plus, “counting reps provides a distraction and may make the workout seem to pass quicker.”
1. Dumbbell Thrusters
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
- Hinge your hips back and lower into a squat. Go as low as you can.
- Then push through your heels to stand and press dumbbells overhead in one movement.
- Return to squat and repeat.
2. Jumping Lunges
- Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.
- Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
- Continue jumping back and forth, pausing as little as possible.
- Lie face up with arms and legs extended and resting on the floor.
- Keep abs tight and lift hands and feet to meet over torso.
- Lower your arms and legs back to the floor.
4. Burpee With Strict Push-Up
- Start standing with your feet hip-distance apart and bring your palms to the floor.
- Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
- Bend your elbows and lower yourself into a push-up, then push back up into high plank.
- Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.
In the first minute of work, complete 1 dumbbell thruster, 1 jumping lunge, and 1 V-up. When finished with 1 rep each of these three exercises, complete as many burpees as possible for the remaining minute.
In minute 2, complete two reps each of dumbbell thrusters, jumping lunges, and V-ups. Then complete burpees for the remainder of the minute.
Continue increasing the rep count for the first three exercises by one rep each minute. You can cap this routine at 10 minutes, or continue until the reps of the first three exercises take up the entire minute and there’s no time for burpees.
Your goal: See how many total burpees you can accumulate.
Pro Tip: Pace yourself in the early rounds! The burpees will wear you out quickly, explains Martinez. And make sure you keep score by tallying your total burpees.
SELF – Fitness