This Weekend's Long Workout
Your next Saturday session, from Tier X coach Julie Wandzilak
The weekend gives us all a good opportunity to go long with our workouts, which often takes the form of a slow, steady run or ride or back-to-back classes at the gym. But double sessions don't always double results—that extra time needs to be spent wisely. So we asked a team of Equinox Tier X coaches to create some performance-driven routines for you to try. Think of them as long workouts with purpose. Here is the next installment in the series; you can also go back to Week One: Hicham Haouzi's long workout.
This dynamic circuit created by Julie Wandzilak, a Tier X Coach in Greenwich, Connecticut, strategically targets everything from head to toe by changing the type of resistance, intensity and planes of motion in which you’re working with every exercise. “Adding these variables into your routine, instead of moving at the same pace and in the same direction throughout, will help you become more diverse, more efficient and burn more calories both during and after your workout,” she says. The whole training session (from warm-up to cool-down) should take about 90 minutes to complete.
Rather than just jogging on the treadmill for a few minutes before your next training session, do Wandzilak's dynamic warm-up. “These moves are designed specifically to prep your joints and muscles for the workout you’re about to tackle and target everything from your upper body, down,” she says. Perform 2 or 3 sets, depending on how you feel (or how many kinks you have to work out).
The Workout (65 to 75 minutes)
Perform this workout as a circuit, moving immediately from one exercise to the next. Complete four sets, with a 90-second to 2-minute rest between each. Finish with a relaxing cool-down (think Savasana).
Barbell Deadlift: Stand in front of a barbell with feet hip-width apart. Hinge forward from hips, pressing hips behind you (keeping back flat, shoulders down and shins perpendicular to floor), and grab barbell with both hands just outside of legs. Grip the bar tightly as you drive your hips forward and stand tall, lifting bar straight up to thighs. Hinge forward from hips, maintaining proper form (flat back, shoulders locked, etc.), as you lower bar in front of legs, back down to floor. Do 8 reps. Modify: If a barbell is too much weight for you, perform deadlift while holding a kettlebell with both hands in front of you.
Push-up to Slideboard Mountain Climbers: Start in plank position (hands under shoulders, back flat, legs extended behind you), with gliding discs beneath feet. Perform one push-up, moving body in a straight line, and then follow it with four quick mountain climbers (bring left knee in toward chest; return to start, switch legs and repeat), keeping hips and spine in a neutral position. Do 8 reps.
Walking Sandbag Lunges: Stand with feet hip-width apart, holding a heavy sandbag on your right shoulder, with right elbow bent in front of you, left arm hanging by side. Lunge forward with right leg, bending both knees, keeping upper body tall. Press back up to stand as you switch legs and lunge forward with left leg. Continue alternating sides for 10 steps total. Place sandbag on left shoulder and repeat.
Kneeling Kettlebell Shoulder Press: Kneel on floor with knees hip-width apart, holding a kettlebell in your right hand, left arm extended out to side, hand fisted. Bend right elbow, curling kettlebell up to shoulder level (rack position) in front of you. Keeping core engaged and back tall, press right arm straight overhead, as you rotate arm so palm is facing forward. Return to rack position and repeat. Do 10 reps; switch sides and repeat.
Transverse Lunges with ViPR Halos: Stand with feet together, holding ViPR at shoulder level in front of you with both hands, elbows bent by sides. Keeping elbows bent, move arms in a circular motion, as if drawing a halo around your head with the ViPR. Then step diagonally out to the right, bending right knee, keeping left leg extended, and press the ViPR away from your chest as you lower it toward the floor. Return to start and repeat. Do 10 reps; switch sides and repeat.
Three-Way Ball Slams: Stand with feet shoulder-width apart, holding a Dynamax Medicine Ball with both hands overhead. Pivot body to left and bend knees as you slam ball hard enough to bounce off the floor; catch. Rotate back through center, lifting ball overhead, and pivot to right; slam ball to floor. Pivot back through center and repeat slam in front of you. Continue alternating from side to side, moving as quickly as possible, for 45 seconds.
Lie face-up on floor with knees out to sides, feet touching (in butterfly position), arms extended by sides. Rest here, letting your heart rate come back down to normal, for 3 to 5 minutes.