Strength and Conditioning

Out of My Comfort Zone

 

With my Tough Mudder Full obstacle race approaching Sept. 30, I decided to step out of my comfort zone to a full-body strength and conditioning routine. This “muscle confusion” will challenge me with different exercises, set and rep schemes, rest periods and variables (like grip placement and stance) to stimulate muscles with a purpose. This keeps my body guessing and prepared for obstacles such as The Blockness Monster and Everest 2.0, which I will encounter during the race.

 

I recently visited a new studio called F45 Training, that focuses on functional training. Exercises model movements used every day, including lifting, pulling, pushing, jumping and more.

 

 

Each 45-minute functional workout relies on a high-intensity, minimum-rest circuit for a challenging workout that includes basic movements such as split lunges or push-ups using a step-up to switch from a left to right in height variation.

 

 

A TV monitor displays each exercise and proper form, station–by-station. Some of these workouts can have as many as 27 exercises. This visual tool helps you look ahead and check form while pushing through to finish the stations exercises.

 

Looking to gain lean muscle mass and build functional strength? Try this full body drop set workout.

 

TIME: 2 rounds – 3 drop sets

Set 1:

30 seconds on (Working set)

10 seconds off (rest)

 

Set 2:

20 seconds on (Working set)

10 seconds off (rest)

 

Set 3:

20 seconds on (Working set)

10 seconds off (rest)

 

EXERCISES:

1. Incline dumbbell close-grip press
2. Front bar lunge off step-up
3. Renegade row
4. Lunge with overhead plate
5. Deadlift
6. Single arm upright row
7. Goblet squat with dumbbell
8. Push-up off kettlebells
9. Bridges with glides – hamstrings

 

Finish with 2-minute plank.