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This is the newest entry in our Basement Series — Crosswalk Carry Workout and More! We took that general structure and looked for ways that we could change the carries and add new stress to the system.
If you try this workout (and if you use the proper weights) you will understand that this is a tough finisher for each round. For each workout, I’ll designate them as low, mid, or high to indicate which region we were targeting.
Remember, the goal is to carry each load either 1-minute or 100 steps, whichever is easier for you to track. This is designed to be a combination of muscle development as well as cardio.
We want to complete all 100 steps without taking a break. For each movement, I will also designate the weight used by the boys (B) and the girls (G).
To perform this properly make sure that you lift both weights from the ground at the same time. If you have the correct weights you will feel great tension on this movement through your upper back.
It creates unique lateral stress across your mid and upper traps. Don’t underestimate this as a tough finisher for each round.
Maybe not during the workout, but in the end, we could feel the value of the unique combination of these movements. As the weather started to improve and gyms were still not open, I began to worry my “gains” would disappear, especially given the dumbbell and kettle bell shortage that made it almost impossible to get weights to use at home.
But after a quick bout of self-pity I realized I still had access to gym—1,700 of them to be exact, because New York City has that many parks, playgrounds, and recreation facilities across the five boroughs. I shouldn’t have been worried about those gains—in fact, I did not lose any muscle mass after not stepping foot in the gym over the course of 6 months.
Don’t count sets and reps, just pick up a ball, a racquet, a Frisbee, or even a rock. For me it is often picking up a basketball and shooting in between bouts working with a jump rope and resistance bands, reminiscing of the high school days when winning county seemed like a national championship.
Or just simply jaunting around in the park with my family or friends, doing a cartwheel in the grass poorly enough to make a five-year-old giggle. Fitness culture is a bit dominated by structured movement—the idea that every exercise has to be with perfect form.
But next time you watch your favorite sport, check out how the athletes move. Athletes often get into extreme positions without injury because they practice moving their body.
This is the missing link in a lot of workouts—they should allow us to move our body in any direction we want without injuring ourselves. This time, instead of counting reps and doing pull-ups, just explore the different ways you can move your body.
Set a 30-minute timer and try out (safely) as many new exercises as you can think of using the equipment—hang from one arm, kick your legs up in the air, have fun with it. It’s also a good way to work on your cardio if, in between bouts of wall hits, you add in a few body weight strength moves or higher-intensity bursts.
Serious runners often do a workout called a farther—that's quite literally Swedish for “speed play.” It was developed in the 1930s by the Swedish national cross-country team coach Gotta Holder, who was looking to pump some life into his athletes. Instead of plodding along slightly bored, throw in a burst of speed to the next crosswalk, to pass that walker, up that hill—whenever you feel like it.
The most important aspect of any fitness program is that you actually stick to it, and going out and having fun is a great way to get some movement in without needing to feel like you’re working for it. I know many of us think we will be young forever, but age creeps up, so let’s refresh one lesson we all learned as kids—playtime is the best part of the day.
Your hands should be just outside the shoulders with a loose fingertip grip, and feet just wider than shoulder-width, in a squat stance (a). Once the hips open up, drive the barbell straight overhead and fully lock out the elbows (c).
Why you should do it: First, “this movement will spike your heart rate like no other,” says Delaney, which is great for firing up your metabolism. Not to mention, weight training as a whole has been proven to strengthen your bones—something that’s especially important for women, who are more likely to suffer from osteoporosis later in life than men.
Jump both feet back to move into a plank and lower your chest to the floor (a). Why you should do it: “This simple movement will test your strength and aerobic capacities,” says Delaney.
Slightly bend your knees and use your arms to quickly jump onto the center of the step (b). Then immediately step or jump back down to start (c), landing softly on the balls of your feet.
Why you should do it: “Plyometrics build explosiveness and power, which will take your strengths to new levels,” says Delaney. Bend your knees, push your hips back, and grab the top of the kettle bell with both hands.
As you stand up, snap your hips forward, squeeze your glutes, and swing the kettle bell to chest height, then above your head (b). “ Kettle bell swings work your posterior chain, strengthening, the glutes, hamstrings, and core, so you stand up taller.”
How to: Grab a weighted plate and lift it overhead with elbows locked (a). Step your left leg forward, with your knee tracking over the toe, into a lunge (b).
“Plus, the overhead lunge improves your balance and core stability and builds strength in the quads and glutes, making it a total-body move,” says Delaney. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
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