Take a cue from your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya.
Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique.
Get it done
Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level.
This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!
My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.
Photography: Christopher Cameron Photography
Super Set 1: 3 mins total
Rainbow Lunges (30 secs x 3)
Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction.
Palm Trees (30 secs x 3)
Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side.
Super Set 2: 3 mins total
Caterpillar Crawls (30 secs x 3)
Caterpillar Crawls are great for building upper body and core strength. Starting in an ‘A Frame’ position, have a soft knee bend and with alternating hands crawl out into plank position. Try to reach as far as you’re comfortable. Once you’ve reached your end range, push with your hands and return to the starting ‘A’ frame position.
Pandas (30 secs x 3)
Pandas are great for opening up through the front line of the body and can benefit individuals with tight hips. Starting in plank position with your hands underneath your chest, jump forward with both feet landing on your heels, staying low in a deep squat with your hands off the ground. Aim to position your feet wider than your hands. Jump back into plank position. To regress this movement, step in and out of the Panda movement instead of jumping.
Super Set 3: 3 mins total
Get-ups (30 secs x 3)
Get-ups are a full body movement which focus on explosiveness and core engagement. Standing tall, carefully lower your body towards the ground with a curve through your back. Lay flat on the ground with hands and feet off the ground. From here, brace your core and crunch back up while also bringing your legs closer to your body at the same time. Make your way back up to standing. To regress this movement, tuck your dominant leg in as you ‘get-up’ from the ground and step into it, rather than both legs in at once.
Russian Jack Knives (30 secs x 3)
Russian Jack Knives focus on your entire core by rotating and lengthening the body. You’ll feel this burning right away through your core. Sitting on your tailbone, feet off the ground. First rotate once on each side then extend your legs away from your body to where you’re comfortable. Your back never touches the ground. To regress this movement, place your feet on the ground.
Super Set 4: 3 mins total
Gorilla Crawls (30 secs x 3)
Gorilla Crawls are a creative movement for opening up the front line of your body and driving your heart rate through the roof. Starting in the ‘A frame’ position with soft knees, hands out in front, feet wider than your hands. Think ‘Gorilla’ and move your hands/knuckles together out in front followed by your feet. You should be moving forward with legs remaining wider than your hands. To regress this movement, take smaller steps.
Lateral Lunges (30 secs x 3)
Lateral Lunges focus on moving our bodies in a different plane and targets your entire lower body, especially your glutes. Separate your feet laterally as wide as you’re comfortable. Toes should face forward and feet should stay flat on the ground at all times. Push your hips back and sit low to one side: aim to stack your toes, knees and hips on top of each other. From here, push your foot into the ground, which should switch on your glutes, and drive back up to standing. Continue to alternate sides. To regress this movement, don’t go down as low (just to where you’re comfortable) and/or bring your feet closer together.
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