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The Intense Total-Body Strength and Conditioning Workout You Can Do at the Gym

With such an eclectic mix of equipment and modalities now available at gyms and boutique studios, exploring has never been easier. And incorporating fresh challenges can net you all sorts of body breakthroughs and move the needle on your goals. “Everyone likes to reach a goal and feel as if they have been pushed a little bit,” says Kirk Myers, the founder and CEO of Dogpound, a personal-training facility in New York City that celebs like Karlie Kloss and Ashley Graham flock to. (Graham posts her Dogpound workouts on her Instagram on the reg.)

Myers began developing Dogpound’s signature all-methods training approach while working to hit his own weight and health targets. Since he experienced firsthand how a combo of approaches could be the key to finding fitness success, he made a point to learn from other exercise pros in order to fuse multiple styles—boxing, lifting, barre, TRX, kundalini yoga. (Here are some other workout studios celebs love.)

There’s power in doing something totally different from what you’re used to, says Dara Hart, a lead trainer at Dogpound. “When you do only one kind of workout, your body can get stuck in what we call groove training, which is essentially when it gets used to a single motion,” she says. “If you keep giving your body the same thing, it’s going to stay the same.” (See: Is It Bad to Do the Same Workout Every Day?)

To inspire you to play the field, we asked Hart to pull some of her favorite moves from seven popular modalities: barbells, boxing, kettlebells, barre, Pilates, suspension training, and gymnastics. Do the routine straight through for a total-body workout, or lift a few exercises to create your own fitness adventure incorporating these diverse sculpting and strengthening styles. 

You will need: Barbell, Bench, Kettlebell(s), Resistance band, Pull-up bar with (or without) hanging ab straps

How it works: You can do these seven moves straight through at the gym—since many have the heavy bag, barbell, kettlebell, and hanging straps you’ll need—or incorporate a few into your next training session for an added challenge. To make this a circuit workout, first complete the Barbell Sumo Dead Lift, then do three rounds of the next three moves (Kettlebell Goblet Squat, Resistance Band Kickback, and Curtsy Passé), followed by three rounds of the final three moves (Jab-Cross on Heavy Bag, Hanging Knee Raise, and Candlestick)

Total Time: up to 45 minutes

1. Barbell Sumo Deadlift

A.

Stand with toes just under a barbell with feet wider than hip-width apart, toes turned slightly outward. Squat down and hinge at hips to grab barbell with both hands using overhand grip, arms shoulder-width apart. (Drop hips down, keeping knees behind toes, back flat, and chest up. Draw shoulders down and back.)

B.

Push through feet to stand, pulling back and up through shoulders and squeezing glutes so that barbell lifts to midthigh. Reverse movement to start, pushing hips back first.

Sets:

3

Reps:

10 to 12

2. Kettlebell Goblet Squat

A.

Stand with feet hip-width apart, toes turned slightly outward, holding a single kettlebell by the handles with both hands at chest with elbows pointing downward to start. 

B.

Squat slowly, pause at the bottom (with hip crease slightly lower than knees), then explode upward to return to start.

Sets:

3

Reps:

10 to 12

3. Resistance Band Kickback

A.

Stand with feet hip-width, a circular resistance band above the ankles, keeping band taut. Lower into a semisquat and step right foot back 6 inches, coming onto ball of right foot, to start.

B.

Step right leg back until knee straightens, staying on ball of right foot. Slowly return to start.

Sets:

3

Reps:

20 per side

4. Curtsy Passé

A.

Stand with feet hip-width apart, toes turned slightly outward. Step left leg back so thighs are slightly crossed, bending both knees to 90 degrees, to come into a curtsy lunge. Raise left arm above head and right arm straight out to side.

B.

Push through right forefoot to straighten right leg as you bring bent left leg out to side, and touch left toes to right knee while bringing left elbow toward left knee. That’s 1 rep. Return to curtsy lunge and repeat.

Sets:

3

Reps:

20 per side

Mistakes and Tips:

Scale up: Straighten left leg into a full kick straight out to the side instead of coming to a passé. 

5. Jab-Cross On Heavy Bag

A.

Stand in fighting stance with feet staggered left in front of right (or nondominant foot forward) and fists by chin. Forcefully quick-snap a punch with left (or nondominant) hand straight forward at shoulder height, turning hips forward slightly and rotating left fist, palm down. Return to start.

B.

Immediately punch right (or dominant) hand across body at shoulder height, pivoting on right foot to turn hips forward slightly and rotating right fist, palm down. That’s 1 rep. Return to start, repeat. Continue for 30 seconds.

Sets:

3

Reps:

AMRAP for 30 seconds

Mistakes and Tips:

Scale down: Omit heavy bag and shadowbox instead.

6. Hanging Knee Raise

A.

Hook abs straps onto a pull-up bar or use a regular pull-up bar if no straps are available. Use a box to assist with getting up to straps. Slide both arms into straps just past the elbow, pressing triceps into straps and grasping top of straps with each hand. Press downward with the arms and lift up and out from shoulders, engaging your back and keeping shoulders down and away from ears.

B.

Bring knees in toward chest. Return to start.

Sets:

3

Reps:

15 to 20

Mistakes and Tips:

Scale up: Instead of bringing knees into chest, raise straight legs up toward bar.

7. Candlestick

A.

Lie faceup on a weight bench with arms bent and hands gripping the edge of the bench behind your head, legs straight and pressed together. Raise legs directly up to 90 degrees to start.

B.

Lift legs, hips, and waist off bench, pointing toes toward ceiling and squeezing glutes.

C.

Slowly roll back down through spine, extending legs down to bench. Return to start.

Sets:

3

Reps:

15 to 20

Mistakes and Tips:

Scale down: As hips lower, bend knees to tabletop position. Then once hips are on the bench, extend legs out.

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