High Intensity Exercises Training Routine

Sled

After pushing the sled, you can throw in everything you want, which will be effortless to push… The effort made when pushing the sled is concentric (cancelling out the eccentric), which indicates that we’re going to see a reduction in DOMS (these are magnified in the eccentric phase of a movement). The sled also has a low joint impact. And there’s also a great deal of power involved, which is going to transfer to other activities.

Clubbells

Clubs for beating in the air. This would be a good definition of them. One thing’s for sure, you’re going to have a lot of fun with them. You might not have heard of them, as they’re often not easily found in commercial gyms. So you might have to look for them on your own. Clubbells combine strength, coordination, balance, among other abilities, as well as being able to work on different levels. Many routines using them directly inherit similar movements used in combat of yesteryear. You’ll see a demonstration in this video.

Keep an eye out for anyone crossing paths with you while you’re training with them!

Ropes

How can a simple rope make us sweat like that? This is what you’ll be thinking every time you beat the “waves” out of the ropes. Once again, it is our cardiorespiratory system that will be feeling the most “thrashing” with this training tool. Try to keep your back in a neutral position (don’t shrink…) and use the tension of your abdomen so that your arm swing is effective.

Kettlebells

We’ve already looked at Kettlebells before. The main feature of this tool is based on the shape of its grip, which keeps the centre of gravity displaced (unlike a conventional dumbbell) and forces us to generate an extra stabilising force. This applies to the different exercises, one of the most common being the Swing. Postural control in this exercise is key, as is breathing control, which we’ll see increase exponentially after several reps.

Box Jumps

This is a plyometric exercise. The peculiarity of this training lies in the “minimum contact time with the ground”. Therefore, in each repetition, our task, once we’ve jumped on the platform, is to land back on the ground and to be as fast as we can to generate another jump. Once we’re on the platform, our hip extension should be fully developed. On the other hand, be careful, as when you get tired during the exercise, if you don’t jump well, “your tibias will be punished”  😯

Skipping

Skipping ropes aren’t child’s play. Or maybe during our childhood it was easier for us to skip it…? Even so, it’s a classic exercise – affordable and easy to practice anywhere (here the only thing that’s needed is space to ensure it doesn’t hit anyone. We can start our routine by doing this exercise as a warm-up, or include it within the circuit.

If you want to add extra intensity, try doing Double Jumps:

Punching Bag

Have a bad day at work? Something stressing you out? How about a little shot on the punching bag? You can use it at any time (to de-stress…), when you return home, as soon as you get up… You also get variations that stand alone, without the need to hang them.

The punches that you’ll execute will be: “uppercuts”, “crochets”, and punches while moving your leg forward then returning to the starting position… The role of the hips is always important, as well as the position of the legs and feet, always in semi-flexion, and when we move we do so on our toes, and when we throw the punch, for example an uppercut, we rotate on the ball of our foot…

Medicinal Ball

This peculiar ball is heavy enough to add a certain intensity to the different exercises that can be performed with it. Among the best known are the “ball throws”. In these, we’ll look for a point on the wall, at a height of 2.5-3 meters, and we’ll try to “hit the target”. Of course, all this through a squatting and throwing movement.

How do you do a wall ball shot?

There are other exercises that can be performed as long as we have a wall to throw a number of “balls” against.

Here’s a compilation:

Rowing Machine

The rowing machine is the perfect candidate for both moderate intensity training over a prolonged period of time, as well as high intensity training, all while minimising the joint impact that could be caused by, for example, running for more than an hour. With each row, we’ll be working muscle groups from both the lower and upper body, which makes it a very complete tool. If you have the chance, buying one of these is sure to bring success.

Assault Bike (Airdyne)

According to some athletes who train with them, they’re the hell machine… And there’s a reason for that. Simply riding it for several minutes will give you one of the most powerful sensations that any fitness machine can give you. Its metabolic benefits are incredibly high. As with rowing, both the legs and arms are worked, in a continuous effort to move the huge blade. This training system isn’t new, but it was thanks to the breakthrough of CrossFit that it became “fashionable” again. If you want to get rid of the cold in one fell swoop, try it…

Ski Erg

The cross-country skiing simulation machine. One of the great advantages is the zero joint impact, meaning we can exercise even if we’re convalescing from an injury. It allows us to train the whole body, being quite easy and comfortable to control the intensity of the exercise, making it an excellent complement to any strength or other type of training programme. You don’t have an excuse not to ski anymore!

Running

Running isn’t for the faint hearted… It’s the quintessential movement that humans have repeated since they first stood up. It’s helped us survive predator attacks and escape with flying colours, and get our prey for the night’s feast. However, my general view on running is that I wouldn’t recommend prolonged duration, unless, of course, our goal is competition. In any case, it’s not the most efficient if you’re looking for weight control, and it can give you some headaches in terms of injury.

Swimming

A perfect activity that requires – and I’m sure we can agree on this – a mastery of technique. Everything is technical, any activity. But when you’re in the pool or in the sea itself, it becomes even more important. Basically because efficiency is key. “Any” person in good shape, even if they don’t have an optimal technique, may be able to perform sprints of 25, 50 or even 100m (in a 25m pool). Then it’s about practice, practice, practice…

But even so, it’s a great activity, again with zero joint impact, meaning you can do it as much as you like. We can also use it in high-intensity training.

Climbing Stairs

After a good warm-up, we can do a great high intensity session climbing stairs. And you’ll really feel it. You’ll notice how your “ppm” will start rising almost straight away. If you’re fit, you can increase the intensity from the get go and start running up the stairs… The descent should be done walking, however.

Walking

Walking alone is not a high-intensity activity. But if you put on a weighted vest, and adjust the pace to a military rhythm, you’ll get the results you’re looking for. Otherwise, my suggestion is to intersperse our “walk” with lunges. A very easy way to do this: at the beginning of each minute, do 5 walking lunges on each side, and continue for the rest of the minute walking in the usual way.