Take the Pain out of Your High-Intensity Workout


by Master Personal Trainer, Dina Saitis
Demonstrations by HAC Member Lindsey McGraw

High-Intensity Training does not have to mean high impact to your body.  Due to injuries and age, often we believe that we need to give up our intensity to avoid further injuring sensitive joints. That is simply not the case.  Below is a workout consisting of five exercises that will raise your heart rate without your feet leaving the ground.  Scroll to the bottom for a video tutorial of each exercise, demonstrated by my client Lindsey McGraw. Have a go at it and enjoy!

Pain and Sleep Therapy Center

You will need:

  •     1 set of dumbbells (moderate weight)
  •     1 single dumbbell (medium-lightweight)
  •     1 single kettlebell (heavyweight)

Suggested Weight Guide for Women:

    Beginner:

  • Set of 10 lb dumbbells
  • Single 8 lb dumbbell
  • Single 10 kg (22 lb) kettlebell

    Intermediate: 

  • Set of 15 lb dumbbells
  • Single 12 lb dumbbell
  • Single 16 kg (35 lb) kettlebell

   Advanced:

  • Set of 20 lb dumbbells
  • Single 17.5 lb dumbbell
  • Single 24 kg (53 lb) kettlebell

Suggested guide of weights for men:

    Beginner:

  • Set of 15 lb dumbbells
  • Single 12 lb dumbbell
  • Single 12 kg (26 lb) kettlebell

    Intermediate:

  • Set of 20 lb dumbbells
  • Single 15 lb dumbbell
  • Single 16 kg (35 lb) kettlebell

   Advanced:

  • Set of 25 – 30 lb dumbbells
  • Single 20 lb dumbbell
  • Single 24 kg (53 lb) kettlebell

Perform the following four exercises for the following reps starting at 10 reps each and working down by 2 reps (i.e. 10-8-6-4-2 reps). After each rep round, perform 20 kettlebell swings. For an added challenge, add reps working your way back up. Once you’ve worked your way down to 2 reps, start at 1 rep for each exercise and work back up by 2 reps (i.e. 10-8-6-4-2-1-3-5-7-9 reps), performing 20 kettlebell swings after each round of reps. Approximate time to complete the workout is 20 minutes. Once you’ve tried the workout once, it may be a fun challenge to try and increase your speed the next time you try it, but don’t compromise your form to reduce your workout time. Remember: FORM BEFORE SPEED.

1. Push-Ups

Start in a high plank position. Position your hands under your shoulders and feet hip-width apart, creating a straight line from the crown of your head to your toes. Lower your chest to the ground. The ultimate goal is to have your chest touch the ground. Beginners may find it easier to reach a 90-degree bend in the elbow rather than lowering all the way to the ground. Pushing through your arms, raise your chest back up to the starting position.

2. Thrusters

For this exercise, you will need your moderate weighted dumbbell set. Hold the dumbbells at shoulder height. Lower yourself into a deep squat.  As you rise to a standing position, raise the dumbbells overhead in a fluid upward motion.

3. Renegade Rows

Assume a high plank position with your hands placed on the moderate-weight dumbbells just beneath your shoulders. Without rotating your hips and keeping a good strong high plank, raise one dumbbell at a time to your rib cage. Alternate sides. Each side counts as half a rep.

4. Corkscrew

Hold the medium-light weight dumbbell by the dumbbell heads using both hands. Sweep the dumbbell in front of your body from your left hip to over your head, driving from the hips and pivoting off the left foot. Continue in one direction for the rep range and then switch to the other side. When sweeping from the right hip, pivot off the right foot.

*Kettlebell Swings

Place the kettlebell on the ground arms’ length in front of you and tilted slightly towards your chest. Hinge from the hips and shoot your bottom back. Move the kettlebell from the ground to your bottom as though hiking a football. Follow through with the momentum of the kettlebell, swinging it up in front of you to chest-height. At the top of the swing, you should be in an upright position with head, shoulders, hips, and feet in line. With a kettlebell swing, your power comes from the hips; do not lift the bell with arms. Repeat for 20 reps.

Pain and Sleep Therapy Center


You May Also Like

Leave a Reply

R&D Heating Cooling and Electric AD×
%d bloggers like this: