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evofitness
TrainingMarch 2, 2020

Workout of the Month: Fast track

Fast track

ALL LEVELS / high-intensity workout for speed and endurance / 10 mins

Equipment: barbell, exercise mat

Are you looking for a high-intensity workout to perform in a short period? Let's say, in 10 minutes? You've come to the right place. Say hello to fast track, a whole body and cardio endurance workout that is not only fast but also focused on speed. Pace yourself and test your capability now.

DESCRIPTION

When you don't have much time or fancy a simple, no-frills workout, try this 10-minute high-intensity workout and test your power and cardio endurance. The routine consists of 2 movements – barbell push-press and burpees. You will alternate between each exercise (starting with the push-press) performing each for 40 secs with 20 secs rest – for a total of 10 minutes. You should perform each exercise 5 times.

SCALING

Beginners – use 5-10kg barbell; burpee with step. Meaning it will not force you to jump.

Advanced – use 10-20kg barbell; full burpee with a jump.

EXPERT TIPS

The focus of this high-intensity workout is speed (with quality movement). There will be higher reps, and this will challenge your heart and lungs – therefore pace yourself. If you're using more weight on the barbell, try breaking the reps into smaller sets, e.g. 5 reps at a time. Overall, find a pace that will allow you to concentrate on speed without compromising technique. And use the 20 secs rest to recover as much as possible.

As your fitness improves, you will be able to push yourself further each time you perform the workout and add more load or perform more reps. Make a note of the total number of reps at the end and try to beat it next time. This way, you'll keep track of your progress easily.

BARBELL PUSH PRESS

  • Keep core and glutes tight.
  • Squeeze shoulder blades together as you press.
  • Arms should be straight at the end of the push movement.

40 sec exercise, 20 secs rest

BURPEE

  • Keep core tight.
  • Push hands into the floor.
  • Drive hips up.

40 sec exercise, 20 secs rest

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