overhead press

My son was home sick from school today, which changes a mothers’ schedule somewhat – actually quite a lot.

We all have to adapt to the fluctuations in our schedules, so adapt I did. I converted the 14 Minute Workout I had planned for today into an 8 Minute Workout. Not only do we need a repertoire of different workout combinations but ones of varying duration, for days like these.

8 Minute Workout

Part 1: 4 Minute Countdown

Complete as many sets of this combo as possible with precision:

Funny, I put this combo together, then noticed it was very similar, (not exact) from Bodyrock’s so you can click here to view the combo to get a feel for it. In my version there is one push up and important to note the complete squat movements between each transition. This combo can be done without a sandbag, bodyweight only.

Start holding Sandbag with parallel grip throughout combo.

Squat down place sandbag on floor & Jump to Plank

+ 10 Mountain Climbers

+ 1 Tricep Push Up (flex arms parallel to body)

+ Jump Forward to Squat

+ Clean Sandbag to chest (finish clean in a squat) [here is a link which shows how to do a clean – just ignore the Bent Over Row part in the link]

+ Sandbag Overhead Press simultaneously Lunge Right Leg Back

+ Lower Sandbag to Chest simultaneously returning Right Leg to centre Squat

+ Sandbag Overhead Press simultaneously Lunge Left Leg Back

+ Lower Sandbag to Chest simultaneously returning Left Leg to centre Squat

From Squat Lower Sandbag to Floor

This equals ONE set. Repeat from the beginning until the beeper sounds.

I completed 14 Sets in 4 Minutes.

Part 2: 4 Minute Mixed Tabata

6 Rounds of two intervals: 10 seconds Rest + 30 Maximum Effort

Repeat this sequence three times.

1. Skipping High Knees: 81 – 80 – 78

2. Lying 6-Inch Leg Raises: 16 – 17 – 16

(Lying on your back, legs outstretched, hands under pelvis -palms down, to round the lower back into the floor by tipping the pelvis – pubic bone pops up. Upper body sustains quarter crunch throughout. Raise legs about 18 inches off the floor – using the abdominals – the lower back should not pop off the floor. Lower the legs by 6 inches then back up to the original start position. Repeat lower legs by 6 inches, raise legs up to original start position etc.) If this is easy then you’re probably not doing it properly. Ensure not to distend your abdominals -draw them inward and do not use psoas.

Beginners should do crunches instead. Or just practice the upper body crunch with hands under pelvis as described keeping feet on the floor – practicing to press the lower back into the ground without distending the abdomen. We can all benefit from practicing this.

Cool down with 4 x 100 skips w/ rope (legs parallel & glued together).