Created by BRICK Sport Performance coaches in West Hollywood and Brentwood, this three-move SpeedX workout features cardio-based intervals and intense functional strength-training that will whip you into shape. Because SpeedX is high-intensity training, you're going to torch calories, rev your metabolism and get lean, mean fitness results that other workouts just can't deliver.
If you aren't seeing changes in your body even though you've been faithfully going to the gym, it could be that your workouts simply aren't working. The combination of modest cardiovascular training and light weight-lifting certainly offers health-boosting benefits, but it can become so routine for your body that your fitness level hits a plateau. One of the best ways to ratchet up your fitness is to change up your exercise regimen with a challenging workout that pushes you out of your comfort zone.
SpeedX is a conditioning workout, similar to CrossFit, that puts you through a variety of athlete-caliber functional, speed, agility, plyometric, and power endurance exercises that let you take your fitness to the next level. As a bonus, the rigors of SpeedX boost your metabolism into overdrive and help you build lean muscle mass.
Warming up will prepare your body for the SpeedX workout. Start at a slow pace until you can execute the moves with proper form and technique. The dynamic warm-up should take 5 to 15 minutes.
Start position: Get on your hands and toes, moving into a plank position. If this position is too difficult, you can drop to your knees.
Movement: Place one hand on a medicine ball and keep the other on the floor. Get your balance and lower into a push-up. Return to start position while rolling the ball across the floor to the other hand to perform another push-up. Continue rolling the ball across for each push-up.
Start position: Stand with your feet parallel and knees slightly bent. Hold the medicine ball overhead with your arms extended.
Movement: Throw the ball to the ground as hard as possible. Let your arms follow through so you don't fall forward. Catch the ball on the bounce from the ground and repeat the process.
Start position: Tie and secure the resistance band to a pole or have someone firmly hold one end of the band. Stand inside the band, keeping the band at waist level.
Movement: Sprint forward as far as you can. The tension from the band will draw you back towards the starting point. Immediately repeat the sprint effort. Maintain a brisk pace, sprinting in and out as fast as possible.
Starting position: Stand tall with your feet together.
Movement: Take a controlled step forward with your left leg. Lower your hips toward the floor and bend both knees almost to 90-degree angles. The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing toward the floor. Push off with your right foot and bring it forward to starting position. Repeat this sequence with the right leg.
This workout consists of three sets. Complete three rounds of the three sets.
This workout is an A-B-A interval training workout. You perform movement A for 1 minute, transition to movement B for 30 seconds, then go back to movement A for 1 minute. After that set has been completed, rest for 1 minute, then move on to the second set and perform as you did the first.
REST: 1 minute
REST: 1 minute
Repeat each set three times, alternating.
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