Even if you’re really fit some workouts just flaw you and make you sweat like you never have before.
London gym Sweat It have created a routine which could be a contender for one of the hardest workouts in the world.
The 50 minute workout uses terms such as AMRAP (as many reps as possible) and EMOM (every minute on the minute) and includes 100m and 200m sprints, Renegade Rows and dumbbell burpees – doing as many as you can in a minute.
Said to leave you sweating, out of breath and aching the next day – it will push you completely out of your fitness comfort zone.
Do you think you’re fit enough to still be standing by the end of it? Femail have teamed up with the studio so you can do the workout at home, if you’re brave enough.
The 50 minute workout uses terms such as AMRAP (as many reps as possible) and EMOM (every minute of the minute) and includes 100m and 200m sprints, Renegade Rows and dumbbell burpees – doing as many as you can in a minute
WARM UP
Start the workout with a 100m sprint, at your maximum effort – aim for between 14 and 18kph, then go on to do 10 squat thrust.
For the squat thrusts stand with your feet shoulder-width apart and your arms by your sides, lower down into a squat position and place your hands on the floor. Kick your legs back into a plank position and then jump back in and return to a squat position.
This is a great exercise for working the muscles in the legs, especially the gluteus maximus! Alternate between the sprints and the squat thrusts, every minute, on the minute for five minutes.
EMOM WORKOUT
EMOM stands for ‘every minute on the minute’ – it’s a type of HIIT interval workout where you push your body to its maximum capacity. The aim is to perform a programmed workout at the start of every minute for a set amount of time. The quicker you get the exercises done, the more time there is for recovery.
EMOM is a great way of measuring progression after each minute, and testing your cardiovascular fitness, speed and endurance.
Complete 1 rep of each of the following exercises, then 2, then 3, 4, 5, 6, 7, 8. If you complete 8, go back down the ladder. The aim of the ladder method is to complete 8 rounds in the quickest time possible – it’s a test of your mental strength as much as your physical capacity, and is great for fat loss.
FLOOR CLOSED GRIP BENCH THRUST
Complete 1 rep of each of the following exercises, including this bench thrust then 2, then 3, 4, 5, 6, 7, 8. If you complete 8, go back down the ladder
Start by lying on the floor with your knees pointing up and your feet hip-width apart. Get hold of two dumbbells, making sure they are pressed together, and place them just above your chest.
Push up to extend your arms and then lower the dumbbells back down slowly to your chest, keeping your elbows close to the body so that the focus is on the triceps.
RENEGADE ROWS
The renegade row, where you balance on dumbbells is a great exercise for your chest, triceps, and shoulders
Start in a push-up position with your hands on two dumbbells under the shoulders and feet hip-width apart.
Keeping the body still and the core engaged, lift one of the dumbbells up to meet your torso and then slowly lower it back down to the ground.
Repeat on the other side and then keep alternating. This a great exercise for your chest, triceps, and shoulders.
DUMBBELL BURPEEE
London gym Sweat It have created a routine which could be a contender for one of the hardest workouts in the world, including this dumbbell burpee
Start standing up, holding a dumbbell in each hand. With your feet hip-width apart, bend over, lowering the dumbbells on to the ground.
Jump your feet backwards into a strong, high plank position – your arms extended, hands resting on each dumbbell.
Then jump your feet back up towards your hands, so that they land outside each dumbbell.
Deadlift the dumbbells off the ground, keeping your spine straight and thrusting forward slightly from the hips. Then bend over to lower the dumbbells back to the ground and repeat the move.
AMRAP WORKOUT
This stands for as many rounds as possible, and it involves completing as much work as you can in a set time.
AMRAP workouts are designed to burn a large amount of calories in a relatively short amount of time and will help to improve power, stamina and endurance.
Completing the same AMRAP workout again over time is a great way for measuring your progression.
This 8-12 Minute AMRAP includes a 400m run at approximately 12 to 16kph and also 12 human makers – try and complete as many rounds as possible in 8-12 minutes.
HUMAN MAKERS
An AMRAP workout stands for as many rounds as possible, and it involves completing as much work as you can in a set time. That includes this human maker workout
After the 400m run start the human makers in a standing position with a dumbbell in each hand. Lower the dumbbells to the ground and position the body into a push up position.
Bring the chest to the floor and perform a push up. Lift one arm up into a row and lower it down then do the same movement with the other arm (just like with the renegade rows).
Jump the feet inwards then go into a full squat, lifting the dumbbells just above the shoulders and keeping the elbows locked in. Push up out of the squat position, extending the arms up.
SIX MIN AMRAP
For this 6 minute AMRAP start with a 200m run at approximately 12 to 16kph then go on to do presses and squats
Start with a 200m run at approximately 12 to 16kph, then go on to do 10 Push Presses and 5 squats.
A push press is a dynamic compound exercise that increases strength and power in both the upper and lower body.
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other.
Bend your knees slightly, and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.
Finish off with a deep weighed squat – stand with feet a little wider than hip width, toes facing front
Finish off with a deep weighed squat – stand with feet a little wider than hip width, toes facing front. Drive your hips back—bending at the knees into a squat position, going as deep as you can while keeping the chest up and shoulders out.
Make sure that the heels stay firmly on the ground and the knees are pushed out. Press into your feet and drive up through the legs to return to the starting position.
Once you finish the round go back and start again with the 200m sprints.