The New LA Workout from Speedplay you can do at your Gym!
People are a bit obsessed with the new with the fun and dynamic workout from one of LA’s boutique studio, Speedplay. But, of course, most of us are not on “walking distance” from LA, so Speedplay’s co-founder Xavier Quimbo has created a workout that emulates a Speedplay class. The good thing is that this can be done by you at your own gym.
The Speedplay Inspired Workout
This workout combines cardio and strength, which makes it the perfect choice for loosing weight, toning up, keeping in shape or, simply, getting your sweat on. You do not need any special equipment for it, so you can do this at your own gym.
The Warm-Up
The warm-up is nothing too foreign, and actually, quite a classic, and effective, one. Xavier reccomends:
- 30 seconds of jumping jacks
- 30 seconds of running in place
- 30 seconds of butt kickers
- 30 seconds plank hold
The Workout
For the workout, you will do 5 rounds of 4 exercises: 3 minutes on the treadmill, and 3 strength exercises (one minute each).
Treadmill
Set your treadmill at a nice, easy pace for a jog. Do one minute of this. Then, add on 1 or 2 mph on the treadmill for the next minute. After that, add on another 1 or 2 mph. The table bellow is simply a suggestion of the paces for each minute, but you should be able to adjust the speed to your abilities.
| TIME |
PACE |
| 0:00 – 1:00 |
Jog (4.5-6.0 mph) |
| 1:00-2:00 |
Run (5.5-7.0 mph) |
| 2:00-3:00 |
Sprint (6.5-8.0 mph) |
Plank to Pike
Keep your core engaged through the exercise, to make it more effective. Repeat the exercise throughout 1 minute, no need to rush.
Skater Glide
The skater glide is like a speed skater, but without the crossing of the legs. Work your glutes, hamstrings, and thighs while getting your heart rate up here. Again, do this exercise for 1 minute.
- Start with your feet closer than hip with apart, then go into a slight squat position.
- Push off your right leg, jumping to the left and landing on your left foot.
- Reverse the direction and keep it going like a speed skater.
Overhead Press with a Single Dumbbell
Choose a medium to heavy load for this exercise — 10 to 25 pounds.
- Start with your feet together. Hold the single dumbbell parallel to the floor with one end in each hand in front of your chest.
- Lock out your knees, squeezing your quads and glutes (“This helps lock your hips in, engages the core to keep your lower back safe, and ensures you’re not using your legs to help the press”).
- Press that dumbbell overhead into a full extension with your arms.
- Control the dumbbell as you bring it back down to your chest.
- Repeat, keeping your core engaged.
And repeat everything five times. Simple right? It must be effective, if the hype is to be believed.
You can watch a video about this new Trend bellow!