Hero Rush 9-Minute Body Weight Blast Workout

Tweet

MIKE STEFANO
Training Chief, Hero Rush

In today’s technologically advanced world, sometimes it’s nice to get back to basics. My 9-Minute Body Weight Classic is a quick, simple, cost effective way to get a functional, full body, heart lung workout, in less than ten minutes. It features three classic moves that have survived decades of technology and hundreds of fitness trends. You can perform this routine in the gym, at home, or on the road.

Mountain Climber

Get into a push up position. Alternate bringing one knee up towards chest while other remains straight. In rapid fire succession, keeping hips elevated while hands remain fixed on floor, switch feet positions. This requires a little jumping motion as one foot lunges forward and the other lunges back. To reduce intensity, place your hands up on a sturdy box bench or step instead of the floor.

Push Up

Hands remain on floor at shoulder width apart. Keep your body perfectly straight as you inhale and lower your chest to the floor and exhale pushing back up to the locked elbow position. Repeat. To reduce intensity, place your hands up on a sturdy box, bench or step instead of the floor.

Plank

Get into push up position. Lower your body weight to the forearms (bend at elbows) instead of hands. Keep back perfectly straight, core tight, breathe and hold. To reduce intensity, place your hands up on a sturdy box, bench or step instead of the floor.

How It’s Done

A single round consists of all three exercises performed once each in a quick sequence. At level one, each movement is done for 30 seconds with no rest between exercises. New users should start at level one for a total of 1 minute and 30 seconds. If that’s too tough, rest between each exercise until you can do the minute and a half nonstop. When ready, add a second round on a subsequent workout, for a total of 3 minutes. Once you can comfortably handle two rounds in sequence (3 minute set), add a third round on the next session for a 4 and a half minute workout.

Once three full rounds (4min 30sec) at thirty seconds per movement are comfortable, add ten seconds to each move (total 40 seconds). In this fashion, work up to 1 minute per movement, as you add ten seconds, for three full rounds for a total of 9 minutes. Set one timer at the beginning of the workout, and be sure to transition quickly from move to move. See the chart below for simple progression reference.

Mountain Climber, Push Up, Plank 9-Minute Progression

Be sure to rest when needed and check with your health care provider before beginning any new exercise program.

Look for more ways functional, full body workouts in upcoming blogs and videos coming soon to prep you for Hero Rush.

About Mike Stefano, Chief of Training

FDNY Fire Captain (retired) Mike Stefano, Chief of Training for Hero Rush, is one of the most well known health and fitness educators in the fire service. Stefano is the creator and author The Firefighter’s Workout Book (published by HarperCollins in 2000). Currently, he owns and operates AKC Fitness Long Island, a one-of-it’s-kind, firefighter and kettlebell fitness center on Long Island, New York. Learn more about Mike here.

» Browse More Hero Rush Prep Workouts