Fitness can get a little complicated, with multiple disciplines and movement patterns to master and all the different types of fitness to work on – cardio, strength, endurance … But let’s put all of that aside and just look at five Minutes of hard work focus on work that is good for you. That’s what this challenge from CrossFit athlete and PT Rachel Langford is all about.
“Two dumbbells, 50 engines and a five-minute time limit to do them all,” explains Langford.
“Doing this in five minutes may sound like a breeze, but after the first few dozen repetitions, the fatigue will kick in – and there is the catch. Every time you need to put the dumbbells down for a break, you need to do five chest-to-floor burpees.
“As with any challenge, the weight you choose will be critical. If you blow through the engines without stopping, you̵
“Use the first try as a test, see how far you can go, and then try to improve it next time. You can do this by either increasing the weight or aiming for a faster time. “
The engine is a full body exercise. So remember to exercise appropriately. If you don’t already have a routine, this gym warm-up will do the job.
Stand with your feet shoulder-width apart and place a pair of dumbbells on your shoulders with your elbows forward. Squat down by bending at your knees and pushing your hips back until your thighs are roughly parallel to the floor. Make sure that your knees stay in line with your toes throughout. Push yourself through your heels to stand up firmly again and push the dumbbells over your head with the swing. Lower the weights and go straight to the next rep.
Burpee from chest to floor
Stand with your feet shoulder-width apart. Drop your hands on the floor outside of your feet and bounce your feet back so you are in the top push-up position. Drop your chest to the floor, push back up, then jump forward again and jump straight up. Land and go directly to the next rep.