Slow to Quick Strength Builder

The key with today's workout is to start slow, build that strength, and then finish fast with your AMRAP. If you're looking for a fresh challenge, try adding extra weight to the stationary lunges, glute bridge chest presses, and renegade rows, then move through the exercises slowly. When you get to the AMRAP at the end, pick up the pace and get breathless. The slow-to-quick style of training should help to make the workout more challenging both physically and mentally.

Before you get started, make sure you do some type of warm-up. We've offered several throughout this challenge, like this four-move dynamic warm-up, but you can always do your own thing. Think: jumping jacks, slow mountain climbers, even a light jog will suffice. Once you're feeling awake and ready, start below!

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2–5 times, then try the AMRAP (As Many Rounds As Possible) to finish.

You'll Need

2 dumbbells

Renegade Row to Rotation to Dumbbell Drag

x 45 seconds alternating sides

• You’ll need 1 dumbbell for this move. Place the dumbbell next to your right hand. Start in a high plank position with wrists directly under shoulders, core engaged, hips level, and legs extended straight behind you.

• Pick up the dumbbell and do a row by lifting the weight straight up, and keeping your elbow hugged alongside your rib cage.

• At the top of the row, rotate your chest open, allow feet to rotate naturally, and extend your arm, pushing the weight to the ceiling.

• Return the weight to the floor, and return to a high plank with both hands on the floor.

• Grab the weight with your left hand (crossing left hand under chest), and drag the weight over to the left side of your body.

• Now pick up the weight with your left hand and repeat the row to rotation that you did on the right side.

• Repeat, continuing to drag the weight back and forth from one side of your body to the other.

Glute Bridge Chest Press

x 45 seconds

• You’ll need 2 dumbbells to do this move.

• Lie faceup with your knees bent, and heels a few inches away from your butt, so that when your arms are at your sides, fingertips can touch your heels. Hold a dumbbell in each hand, with hands at your chest ready to do a chest press.

• Lift your hips, squeeze glutes, and hold. You’ll keep your hips held high for the full 45 seconds.

• With hips still, push the weights toward the ceiling, straightening your arms, and keeping the weights over your chest. (Do not allow your arms to come forward.)

• Lower the weights to starting position, then without moving hips, push weights back toward the ceiling.

Forearm Plank Hold

x 45 seconds

• Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.

• Extend your legs behind you, feet hip-width apart.

• Tuck your tailbone and engage your core, butt, and quads.

• Hold here for a set amount of time.

Stationary Lunge

x 45 seconds on each side

• You’ll need 2 dumbbells to complete this move. Stand with your feet staggered, right foot in front, left foot behind you, with both legs straight. Make sure your feet are not directly in front of each other (think railroad tracks, not tightrope wire). Engage your core and keep your hips tucked under (avoid arching your low back), and hold a dumbbell in each hand with arms at your sides.

• Bend both knees to 90 degrees and sink into a lunge.

• Straighten both knees to return to starting position. Repeat on the same side, keeping feet in a stationary position, for 45 seconds. Then switch the foot that’s in front, and repeat on the other side

Bent-Over Row

x 45 seconds

• Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.

• With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.

• Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest

• Slowly lower the weights by extending your arms toward the floor. This is 1 rep.

At the end of the circuit, rest for 60–90 seconds. Do the entire circuit 2–5 times, then try the AMRAP to finish.

AMRAP (As Many Rounds As Possible)

Do each move below for 8 reps resting as little as possible. Continue to do the circuit without rest for 4 minutes.

Spiderman

x 8 reps

• Start in a high plank position, with your core engaged, wrists directly under shoulders, legs extended behind you, and neck relaxed.

• Lift right foot and bring right knee to tap right triceps.

• Return to starting position, then repeat on the other side, bringing left knee to left triceps.

• Each side equals 1 rep.

Pop-Up Crunch

x 8 reps

• Lie faceup, with legs extended and arms overhead.

• Engage core and lift both arms and legs a few inches off floor to come into a hollow hold position.

• Engage core and crunch up, bringing knees to chest, and wrap hands lightly around your shins. Keep core tight to balance on sits bone—do not grip your shins or hug your knees in order to achieve balance.

• Lower to return to hollow hold position.

Mountain Climber

x 8 reps

• Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that's how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.

• Engage your core and draw your right knee to your chest.

• Return to the starting position and immediately draw your left knee to your chest.

• Return your left leg to the starting position.

• Continue to alternate, moving quickly. Each side equals 1 rep.

• Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that's fine.

Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears Tory Sport Seamless Racerback Came Bra, $65, torysport.com, Outdoor Voices 7/8 Flex leggings, $75, outdoorvoices.com, Hoka One One Tivra shoes, $110, hokaoneone.com.

Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.

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