There are plenty of reasons why one might purposefully seek out a hard workout.
Maybe you’ve been traveling and are craving a physical challenge to get your body moving again.
Maybe you’re ovulating and are experiencing a boost of energy from your hormones.
Or maybe you’re angry at someone or something and a rage workout sounds is exactly what you need to push out that bad blood.
Whatever the reason, we wanted to make sure you had access to a hard workout right whenever you needed it.
Now, at first glance, you might think this workout isn’t so bad, but I promise you, once you get to the second group of supersets, you might rethink that opinion.
So, are you ready to get the blood pumping?
Grab some water and head to the gym, we’ve got a doozy for you.
Group 1: 3 sets
Each of these “groups” should be performed as a superset. This means you’ll perform a full set of each exercise before resting. To complete this portion of the workout, perform this superset three times before moving on to group 2
So, take a look at the equipment required, get what you need, and let’s get started.
RFE Squat:x 8
Find a box or bench that lands right behind your knees.
Take two heel-toe steps forward, then place the top of one foot on the bench behind you.
For this exercise use, DBs, KBs, or body weight depending on your strength level.
Lean slightly over the front leg and keep your abs engaged as you squat. Go slow!
*Perform 8 reps then, immediately move on to plyo push-ups.*
Plyo Push-up: x 8
Go ahead and use the same bench/ couch you used for the RFE, for the plyometric push-ups.
Or, if the bench is too low, you can use the nearest wall, countertop, desk, etc. The lower the surface you use, the more challenging it will be.
Set yourself up with your hands on the elevated surface.
Keeping good push-up form lower yourself down, then push up and off of the surface, catching yourself with your hands as you come down.
You should maintain push-up form the entire time – no flailing or flopping in the air!
*Perform 8 reps then, immediately move on to crossbody mountain climbers.*
Crossbody Mountain Climbers: x 10/leg
Move your push-up position down to the floor.
While doing this exercise, try not to let your shoulders drift behind your wrists. Instead, stay high and over top of your hands, while bringing your knees to your armpits. (Left knee to right armpit, right knee to left armpit.)
Keep your abs in TIGHT and your chin tucked.
Don’t forget to squeeze your booty to keep it from drifting upward!
*Perform 10 reps per side then, rest for two minutes before starting the superset again.*
Group 2: 3 sets
Welcome to group 2 (superset 2) of today’s hard workout. By now your heart rate should be up and you likely have a bit of sweat starting to bead up.
This next group of exercises will also be performed as a superset, so make sure you have what you need. Let’s keep it up.
Hand to Toe: x 6
Lie on your back and brace your core.
As your leg kicks toward your face, lift your shoulders and you karate chop the opposite arm toward the working leg.
Hold this twisted position for a full exhale and lower before doing the other side.
Bent knees are fine here if mobility or strength is an issue.
*Perform 6 reps per side then, immediately move on to lateral lunges.*
Lateral Lunges: x 6/leg
Start by standing hip-width apart.
Take a big step to one side letting your his push backward just as you might in a squat.
This is not the time to do a parallel plie!
As you lunge, keep your chest lifted and abs braced.
Lunge until the knee on your leading leg is bent at around 90°, keeping the trailing leg straight.
Then push back up. Hold DBs or a KB for an added challenge!
*Perform 6 reps per side then, immediately move on to lateral raises.*
Lateral Raise: x 12
Ah the final exercise in group 2 of our hard workout! You’ve got this, keep going!
For lateral raises, think of reaching OUT, trying to touch the walls or spread your wings.
This will keep you from “lifting up” and shrugging your shoulders (ouch!) Neck pain is not cute!
Go for a lighter set of DBs for these.
Keeping the abs engaged throughout to prevent your low-back from swaying.
*Perform 12 reps then, rest for two minutes before starting the superset again.*
Group 3: 3 sets
You’ve made it to the final set of today’s hard workout! Don’t let up now, keep going strong! Nothing feels better than finishing a hard workout and not giving up!
This superset only has two exercises, so try to push yourself!
Plank Saw: x 10
In a low plank position, use socks or paper plates to slide yourself forward and back.
Keep the booty down and abs engaged as you move back and forth.
If this forward and back shift is too challenging right now, hold a perfect plank for 10 exhales instead, you do you!
*Perform 10 reps then, immediately move on to half-burpees.*
Half Burpee: x 10
In a high plank, jump in and plant your feet so you can pick up your hands.
Then, plant your hands back down and jump back out into that plank position.
No need to get vertical by jumping up.
*Perform 10 reps then, rest for 90 seconds then start the superset over again.*
And just like that, you’ve completed a hard workout. Doesn’t it feel good to have gotten your blood pumping and pushed yourself closer to your fitness goals?
Want more free workouts like this one? Check out the Dancers Who Lift blog every Wednesday for a free workout. Don’t want to wait that long? Here are a few workouts and fitness tips our clients love: Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Building Power with Poise: Dumbbell & Band Workout for Dancers, The ABCs of BCAAS: The Science-Based Facts Revealed
