We're a little obsessed with the fun and dynamic workout from LA's boutique studio, Speedplay. But since we're about 12,000 km from Los Angeles, we can't get our fitness fix as often as we'd like. Fortunately, Speedplay's co-founder and lead trainer Xavier Quimbo created this awesome treadmill and strength workout we can do at any gym — and it's just like the class we love in Southern California (minus the rowing machine!) Modify as needed to customise this workout to your level.
Here's the warmup that Xavier says will "keep it classic":
- 30 seconds of jumping jacks
- 30 seconds running in place
- 30 seconds butt kickers
- 30 seconds plank hold
- 1 minute break (grab a sip of water!)
And now for the workout — you'll do five rounds of all four exercises: treadmill for three minutes, and then three strength exercises for one minute each.
"Set the treadmill at a pace for a nice easy jog," said Xavier. Just like at Speedplay, this number is up to you! From there, he encourages you to add one to two mph on the treadmill setting for each of the two following minutes. For example, if you start at a 4.5 for your first-minute jog, you can take it up to 5.5 for the second minute, then to 6.5 for the third (or from 4.5 to 6.5 to 8.5) depending on how fast you want to want to go.
|0:00 - 1:00||Jog (7-9 kph)|
|1:00-2:00||Run (8-11 kph)|
|2:00-3:00||Sprint (10-12 kph)|
Plank to Pike: 1 Minute
Need a refresher on this one? Here you go:
- Get in a push-up position with your hands under your shoulders and your body straight from head to heels.
- Lift your hips and shift your body back into a pike shape (upside down "V" shape, like Down Dog) by pressing your hands into the floor.
- Return to the starting position and repeat.
Some tips: "Keep your core engaged through the movement. You can add a push-up at the bottom if you're advanced."
Skater Glide: 1 Minute
"Recover from the upper body and take it to the lower," said Xavier." Get like Apolo Anton Ohno with this one." The skater glide is like a speed skater, but without the crossing of the legs. "Work your glutes, hamstrings, and thighs while getting your heart rate up here."
- Start with your feet closer than hip with apart, then go into a slight squat position.
- Push off your right leg, jumping to the left and landing on your left foot.
- Reverse the direction and keep it going like a speed skater.
Overhead Press with a Single Dumbbell: 1 Minute
"Choose a medium to heavy load," for this exercise — "4-11 kg"
- Start with your feet together. Hold the single dumbbell parallel to the floor with one end in each hand in front of your chest.
- Lock out your knees, squeezing your quads and glutes ("This helps lock your hips in, engages the core to keep your lower back safe, and ensures you're not using your legs to help the press").
- Press that dumbbell overhead into a full extension with your arms.
- Control the dumbbell as you bring it back down to your chest.
- Repeat, keeping your core engaged.