Today’s workout is a straight forward couplet mixing upper and lower body movements, with strength and cardio elements included – a nice balance to get a workout in at home with DIY equipment.
3-5 rounds
(12-20 min @ 4min/round including rest)
- 30 seconds of seated press
- 90 seconds of lateral step-overs
- 2 min rest
Equipment options/suggestions…
For presses
- tin cans
- shopping bags filled with equal weight
- two handled objects of equal weight
- dumbbells or kettlebells
For lateral step overs
- a yoga block – something to step over
- if stepping on and then over, a sturdy and sufficiently heavy flat object – a low bench, stack of weight plates, ottoman
- a plyobox (if you happen to have one)
Scaling up…
For presses…
You can go a little heavier as long as you maintain proper form as described in the video, and of course, you could move a little faster – just be sure to maintain a full range of motion, pressing from shoulder to straight elbows stacked above your shoulders
For lateral step overs
You can certainly add difficulty by making the object you step over – whether that’s a step on and over or just a step over – taller. Just make sure it’s stable. If you have a low stack of weight plates or a plyobox or something very stable and sufficiently wide, you could do jump overs, as demonstrated in the video.
Importantly, this is the one to which you want to add some speed, if possible. This is the opportunity to get your heart rate up. And you get 2 minutes of rest after you complete this part of each round, so you can go for it, and recover in the rest period before you return to the presses.