WORKOUT

This work­out serves as Day 7 of our Pow­er­ful with Tasha 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: This low impact feat of car­dio­vas­cu­lar endurance includes mul­ti­pla­nar exer­cis­es to both chal­lenge your bal­ance and sim­u­late activ­i­ties of dai­ly liv­ing. Train­ing in more than one plane of motion helps accli­mate your mus­cles to real-life move­ment pat­terns so that prepa­ra­tion for reac­tive move­ments is auto­mat­ed and safe rather than inju­ri­ous and unexpected.

The long inter­vals of mod­er­ate­ly chal­leng­ing exer­cis­es train the body to accom­mo­date increas­ing­ly dif­fi­cult ener­gy demands, all the while keep­ing the impact on the body rel­a­tive­ly low (there is min­i­mal hopping/​jumping in this rou­tine). Thus, work­outs like this are great addi­tions to high impact train­ing regimens.

Equip­ment: You’ll need a mat and at least one pair of weights for the core fin­ish­er. These weights do not have to be your heav­i­est loads, but should rather serve as a lit­tle extra exter­nal resis­tance for your core muscles.

Tips & Help­ful Infor­ma­tion: Because each exer­cise in the endurance cir­cuits is a com­bi­na­tion of more than one move­ment pat­tern, feel free to omit any por­tions of the move that are both­er­some or par­tic­u­lar­ly tricky for you. Addi­tion­al­ly, slow down the pace to accli­mate to any unfa­mil­iar moves and remem­ber that your goal for endurance work is to fill each work­ing inter­val with con­sis­tent move­ment, not max out your efforts so that you require sev­er­al breaks to com­plete the interval.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed as a lev­el 4 because of the bal­ance and coor­di­na­tion required to com­plete the endurance exer­cis­es as well as the added weight dur­ing the fin­ish­er core cir­cuit. Slow your pace, decrease your range of motion, and/​or omit the weights at the end of the work­out to decrease the over­all inten­si­ty of the workout.

Clos­ing Notes: Remem­ber that low-impact does­n’t nec­es­sar­i­ly mean ​“easy” and the chal­lenge of the work­out might not be felt imme­di­ate­ly upon com­ple­tion. Stay the course and trust the process — tune in to com­plet­ing the work­out as writ­ten (if pos­si­ble) and notice how different/​unfamiliar approach­es to train­ing are often incred­i­bly help­ful to pro­gress­ing your goals.

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (5:00)
‑Alt. Hip Openers
‑Bounc­ing Ham­strings Curl – R
‑Pen­du­lum Lunges + Over­head Press­es – R (press in lunge positions)
‑Bounc­ing Ham­strings Curl – L
‑Pen­du­lum Lunges + Over­head Press­es – L (press in lunge positions)
‑Squat-to-Plank Step Back
‑Blastoff Plank
‑Jump­ing Jack Taps (no hop)
‑Fast Feet (mid-tem­po)
‑Blastoff Squat + Over­head Arm Swing

***30 sec off***

Cir­cuit For­mat — 2 rounds:
‑Round 1 = 45 sec on / 15 sec off
‑Round 2 = 60 sec on / 15 sec off
(30 sec off between rounds)

Endurance Cir­cuit #1: (~11:30)
‑Track Starter Lunge with Touch­down + 2x[Lateral Squats + Side­kicks] – R
‑SL Dead­lift (float­ing back leg) + Knee Drive/​Calf Raise – R
‑Track Starter Lunge with Touch­down + 2x[Lateral Squats + Side­kicks] – L
‑SL Dead­lift (float­ing back leg) + Knee Drive/​Calf Raise – L
‑Blastoff Plank + Alt. Cres­cent Lunges

***Water Break***

Endurance Cir­cuit #2: (~11:30)
‑Lat­er­al + Curt­sy Lunge + Wood­chop Arms – R
‑Forward/​Back Lat­er­al­ly Trav­el­ing Jog
‑Lat­er­al + Curt­sy Lunge + Wood­chop Arms – L
‑Squat + Alt. Lunge Tap Backs (tap while in squat)
‑Inch­worm + 2 Push-Ups with Side Plank Rota­tions (both sides)

***30 sec off***

My Weights (Not a rec­om­men­da­tion, just a reference):
‑10lbs. (4.5 kg)

Weight­ed Core Fin­ish­er: 1 – 2 Weights: 45 sec on / 15 sec off / 2 rounds (~6:00)
‑Weight­ed Dead­bugs (weight in both hands)
‑Straight Leg Sit-Up with Over­head Press (press weights over­head as sit up)
‑Full Plank: Weight Drag (1 weight)

Cool-Down: approx. 30 sec per stretch (approx. 4:00)
‑Child’s Pose + Reach Thru – R
‑Child’s Pose + Reach Thru – L
‑Lizard Pose Stretch – R
‑Kneel­ing Hamstrings/​Hip Hinge Stretch – R
‑Lizard Pose Stretch – L
‑Kneel­ing Hamstrings/​Hip Hinge Stretch – L
‑Seat­ed (hands behind body): Chest Open­er Stretch
‑Seat­ed (legs out­stretched): For­ward Fold/​Self Hug Stretch