Full Body Overhaul
Training Goal - Who should try this workout?
This workout is perfect for anyone who is looking to challenge themselves with a full body workout including resistance and cardiovascular training.
Target Area - Where will I feel it?
You will feel this through your entire body, and you will also significantly challenge your aerobic system.
Benefits - How will it help me?
Energy expenditure in a workout of this style will be high, as the combination of resistance and aerobic training will be very challenging.
Workout - What is it?
Warm-Up: Perform the below movements with some light loads and a low intensity aerobic warm up on any piece of equipment.
1. 15RM Walking Lunges each leg
500 Metre Run
2. 15RM Dumbbell Bench Press
500 Metre Row
3. 15RM Dumbbell Sumo Deadlift
1000 Metre cycle
4. 15RM Standing Cable Row
1000 Metre Crosstrainer
Be sure to ask a member of the Fitness Team if you need to hand doing any of the exercises or to learn how to use any equipment you haven’t used before
Cool Down: Gradually decrease your heart rate and then complete a variety of full body stretches
Time - How long is each exercise?
Do not rush through the movements; take as much time as is needed to complete the 15 repetitions on each movement.
Intensity - How hard do I go?
The initials RM stand for REPITITON MAXIMUM, so 15RM means the weight that you can complete a movement for 15 times, and you wouldn’t be able to complete a 16th repetition. Aim for completing 1 round in the quickest time possible. Never sacrifice form for time though and if you want a challenge, give yourself a 3 minute break and complete the whole session again!
Equipment - What do I need?
Essential: Dumbbells, cable machine and cardiovascular equipment.
When trying to complete a workout quickly it can be tempting to use momentum for the strength training movements, this is not the goal. Good technique and correct movement is the key to safely completing this workout. Challenge yourself to make up time on the aerobic sections. You can then use a workout of this style to benchmark against. So in a week when you tackle the session again you know what time you have to beat.