Here’s a 30 minute workout built for explosiveness, cardio and strength. This type of functional training is what we love here at the Aspire Club. Now it’s for you to practice what we preach!
After a thorough 10-15 minute warm up (treadmill @ 4-5 mph)you can start. Note that these exercises are supposed to be performed by clusters of 3 (divided in phases as you’ll see).
It’s a kind of circuit training that you’ll have to perform as follows :
Phase 1 , first group – perform exercise number 1 to 3 with the prescribed repetitions 3 times in a row. Then rest for 2-3 minutes and proceed to the second phase. Repeat as phase 1, then rest and proceed to the last phase. This way you’ll have performed 3 sets of each of the 9 exercises for a total of 27 sets in 30 minutes.
You’ve been warned: this routine is extremely taxing but also extremely effective!
PHASE 1
EXERCISE 1 : HALF-SQUAT WITH JUMPS (IF YOUR JOINTS PERMIT)
8 TO 10 REPETITIONS (load the barbell so you can reach the 10th rep with difficulty but still with good form)
EXERCISE 2 : AB-BALL
12 to 15 REPETITIONS
EXERCISE 3 : WEIGHTED PUSH-UPS (BEGINNERS : PUSH-UPS ON YOUR KNEES)
8 to 10 REPETITIONS (if you feel like the exercice is too easy add some weight on your back)
AFTER COMPLETING THESE 3 EXERCISES 3 TIMES IN A ROW, REST FOR 2-3 MINUTES THEN MOVE ON TO THE NEXT PHASE.
PHASE 2
EXERCISE 1 : BALL ROLLS
10 to 12 REPETITIONS
EXERCISE 2 : ONE LEGGED JUMPS (DAMPEN YOUR LANDING!)
5-6 REPETITIONS PER LEG
EXERCISE 3 : LUMBAR PULL
8-10 REPETITIONS
AFTER COMPLETING THESE 3 EXERCISES 3 TIMES IN A ROW, REST FOR 2-3 MINUTES THEN MOVE ON TO THE NEXT PHASE.
PHASE 3
EXERCICE 1 : DUMBBELL WITH BALL (TWO PHASES EXERCISE: BACK LIFT + BICEPS CURLS SIMULTANEOUSLY)
8-10 REPETITIONS (DON’T ALTERNATE BICEPS CURLS)
EXERCISE 2 : BUTTOCK LIFTS (ADD RESISTANCE IN CASE THIS EXERCISE FEELS TOO EASY)
8-12 REPETITIONS PER LEG
EXERCISE 3 : MEDICINE BALL JUMP
6-8 REPETITIONS
You’re done! Let us know if this grueling workout left you unfazed or completely swept you off your feet! Don’t forget to stretch and cool down after you’ve completed it! We wouldn’t want you to complain that your whole body has turned into one giant sore muscle!
We have much more workout ideas in store for you. Why don’t you pay us a visit at our brand new studio on Sukhumvit ? The Aspire Club Bangkok is your go-to fitness destination. Whether you enjoy working out under full supervision or like to break a sweat with friends, we’ve got you covered.
