Bloom to Fit Workout of the Week Episode 6: Get Up and Climb

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Bloom to Fit Workout of the Week Episode 6Welcome to Episode 6 of the Bloom to Fit Workout of the Week series.

This week I have an interesting workout for you that I think will not only challenge you, but will also open your eyes to the many unique ways you can structure your own workouts.

Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin.

B2F Workout of the Week Episode 6: Get Up and Climb

Total time estimate to complete the workout: 25 minutes

What You’ll Need:

For this workout, you’ll need a timer a bit of space.

Before your workout:

It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following

  • A few minutes of light aerobic activity,
  • Corrective stretches (optional),
  • A series of mobility movements.

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Workout

This week’s workout is the Get Up and Climb.

This workout is to be done for time and is built around three bodyweight exercises: bodyweight lunge, mountain climber, and plank-to-get-up.

Start your time and see how long it takes you to complete the following:

  • 10 lunges
  • 50 mountain climbers
  • 2-4-6-8-10 plank-to-get-ups ladder

Essentially, you are alternating between 10 lunges, 50 mountain climbers, and a ladder of plank-to-get-ups. The full structure looks like this:

  • 10 lunges, 50 mountain climbers
  • 2 plank-to-get-ups
  • 10 lunges, 50 mountain climbers
  • 4 plank-to-get-ups
  • 10 lunges, 50 mountain climbers
  • 6 plank-to-get-ups
  • 10 lunges, 50 mountain climbers
  • 8 plank-to-get-ups
  • 10 lunges, 50 mountain climbers
  • 10 plank-to-get-ups

Your goal is to complete this workout as quickly as possible. If you need to rest, do so, but the timer does not stop until all your reps are complete. Obviously, the less you rest, the better time you’ll get. Make sure to record your time somewhere.

Here’s what the workout looks like:

Click play to watch the video.

After your workout

When your timer is done, start your cool-down session.

DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back. 

Progressions and Regressions

There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations. 

Regressions

Here are ways you can make the workout easier:

  • Lower your lunge reps to 5 and mountain climbers to 25,
  • Rest between each round of exercises (but make sure you don’t stop the timer).
Progressions

Here are ways you can make the workout more challenging:

  • Use a 1-2-3-4-5-6-7-8-9-10 ladder for plank to get ups,
  • Don’t rest between rounds,
  • Use plyometric lunges instead of regular lunges,
  • For your mountain climbers, bring knee to opposite elbow.

Extra Notes

The plank to get up exercise is one of my favorite bodyweight exercises for developing upper body strength and core strength. Throwing mountain climbers into the mix further works your upper body and core as you are essentially required to hold a plank for that exercise as well. It’s definitely a neat combination that you’ll find challenging. I found the bodyweight lunges too easy so I would replace them with plyometric lunges next time (great for conditioning as well).

Download the PDF

If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.

I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!

Good luck!

#Srdjan

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Comments

  1. I liked this workout. Perfect for the holiday week! It took me oly 6 minutes 45 seconds to complete but got my heart rate up and made me sweat! Keep up the good work Srdjan!

  2. Fabien SÉVIN says:

    Great workout ! I like it even if I didn’t do it yet !
    That’s gonna be my WoD. Let’s see if I can at least finish it…

    • Fabien SÉVIN says:

      And I finished it ! Okay, it took me 11 minutes 31, but I did it. I even made 50 kettlebell swings to be sure I was sweating enough.
      I just had a little problem during my third moutain climber serie : I had a quite sharp pain in my mid-back. I changed a bit my position and it vanished. Maybe my mountain climber mastery wasn’t as good as I thought.

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