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AEROBIC CAPACITY WORKOUT WITH CHRIS HINSHAW

60 Minutes

Coaches Tip

First, I really like the warm-up and main workout flow of this workout.  This workout was designed to be performed while at home with little equipment.  Secondly, and more importantly, this workout will have a huge carry over into the movements of running and/or cycling. Athletes will be performing plyometrics and ballistics that will create significant fast-twitch muscle fiber demands and the reverse lunges will serve as the active recovery (if performed slowly) to help the athletes clear the fatigue the just created. 

The key in this workout is to move fast in the toe taps and overhead jumping split lunges and move slowly in the reverse lunges.  The goal is to repeatedly create fatigue and then clear fatigue.  Use fast-twitch muscle fibers (anaerobic) and then use slow-twitch muscle fibers (aerobic).  

NO EQUIPMENT NEEDED

WARM UP

3 SETS 

30sec reverse lunges, 

15sec knee to chest dynamic stretch,

15sec figure 4 dynamic stretch,

Repeat for a total of 3 sets

Rest 1-2min,

3 SETS

10sec toe taps to 5kg plate (or equivalent height), 

10sec walk on heels, 

10sec walk on outside ankles, 

10sec left ankle rotation,

10sec right ankle rotation,

Repeat for a total of 3 sets

Rest 1-2min, 

3 SETS 

5sec jumping splint lunges, 

25sec knee to chest dynamic stretch,

5sec overhead jumping split lunges (5-15kg)

25sec figure 4 dynamic stretch,

Repeat for a total of 3 sets

Rest 3-5mi

 

WORKOUT (FOR TIME)

48 Toe Taps to Plate (5kg or equivalent)

24 Overhead Jumping Split Lunges - FAST (5-15kg)

1min Walking Lunges (slow, recovery)

36 Toe Taps to Plate (5kg or equivalent)

18 Overhead Jumping Split Lunges - FAST (5-15kg)

1min Walking Lunges (slow, recovery)

24 Toe Taps to Plate (5kg or equivalent)

12 Overhead Jumping Split Lunges - FAST (5-15kg)

1min Walking Lunges (slow, recovery)

12 Toe Taps to Plate (5kg or equivalent)

6 Overhead Jumping Split Lunges - FAST (5-15kg)

1min Walking Lunges (slow, recovery)

Chris Hinshaw

Meet Chris Hinshaw

FOUNDER OF AEROBIC CAPACITY

Chris Hinshaw is the founder of aerobiccapacity.com and is widely considered one of the top endurance coaches in the world. As a successful business owner and veteran performance coach, Chris has spent his career working with the highest-performing individuals on the planet. Chris is known internationally for his extensive knowledge and practical experience developing performance in athletes of all experience levels using his comprehensive, cutting edge approach to training.