Since this past summer I’ve been exactly half of leading a custom corporate wellness program, and since every class seems to have new people of all levels, I’ve relied heavily on our old favorite pal, the timed set. Timed sets are fantastic for mixed levels since everyone starts and finishes at the same time, no one waits on anyone–and the potential for feeling out of place or “behind the group” is greatly diminished. Timed sets also allow for people with already high levels of fitness to really go for it, or opt for a more difficult version of an exercise. An example of this might be someone doing regressed knee pushups during the same time that someone else in the room might be doing paused standard pushups, or hand release pushups.
Needless to say I now have a pretty large collection of medium to high intensity timed set workouts that will be made into follow-along videos. The one attached here is the most recent one. As I say to students and clients, I don’t care how many reps you do, only that they are under control, are safe, and are your best attempts. And sometimes beginners need to take a break, or walk off the rest of a set, and that’s totally OK too (do keep moving though, walking around, make the rest active!)
Before beginning the workout in the video, I’d recommend doing your favorite joint mobility exercises. The workout is written out below the video:
Warm-up Circuit 3x:
- 30 seconds “pump stretch” (basically up dog, down dog), 10 seconds rest
- 30 seconds squat to high knee-elbow tap, 10 seconds rest
- 30 seconds plank walk (side to side), 10 seconds rest
Main Circuit 3-5x (it’s 3x in the video):
- 30 seconds mountain climbers, 10 seconds rest
- 30 seconds lunge with twist, 10 seconds rest
- 30 seconds push-up or push-up variation of your choice, 10 seconds rest
- 30 seconds tuck-ups, 10 seconds rest
- 30 seconds “sprawls” in this instance burpees with no pushup or jump, 10 seconds rest
- 40 seconds rest
Leave a Reply