Tuesday, January 29, 2013

The Stacked! conditioning workout



Angela Leigh creator of Stacked (source www.self.com)
Wanna be Stacked?

Stacked is the fast paced conditioning workout created by Equinox group fitness manager Angela Leigh that promises to burn “megacalories” and build intensity in a way that is manageable.  You do this via a stack of 6 exercises.  Here’s how it works: 
  • Start with Exercise 1.  A simple move using large muscle groups that warms you up.  Perform this with all out effort for 30 seconds followed by 30 seconds of rest. 
  • Repeat Exercise 1 for 30 seconds, go straight into Exercise 2 (a little bit more difficult exercise using different muscle groups) for 30 seconds followed by 30 seconds of rest.  
  • Back to back perform 30 seconds each of Exercise 1, Exercise 2 and add on Exercise 3. Then 30 seconds of rest.
  • Get the gist? Continue this process 3 more times stacking on Exercises 4, 5 and 6.  Each exercise is more difficult than the one before.  By the end of the 6 exercise stack, you’ve hit 13 minutes of high intensity burn. 
Class from the Equinox site: Transform your body with 6 targeted movement complexes executed for 30 seconds each. Combine 2 Stacks with an active mobility warm up and a recovery stretch and your workout is DONE.

The classes are exclusive to Equinox, but the Feb issue of SELF magazine features an exclusive sample of the class.  Here’s a video of showing the specific exercises in 2 Stacks - a Firm Stack and a Burn Stack:






Cool huh? I couldn't wait to try it.  Since it was after 10 pm and I did speed-work this morning, I decided to try out the Firm Stack.    I put on "She’s a bag Mama Jama" for extra motivation, used the timer on my phone to track the 30 seconds and gave each interval my all.

Post Firm Stack
KICK BUTT fun!  Rounds 1, 2 and 3 were pretty easy.  I was wondering if I would need to add on the Burn Stack to make the workout worth my time.   Then came the second half of the stack.   I really felt the 4th move in my core,  could barely do the 5th move (it was challenging to my coordination, balance and strength), and the 6th move was not as hard, but it's the 6th move, so my all out on that move was not very all out.   

This Stack sample is a quick, solid toning/conditioning routine.  It is only 6 moves in repetition which is easily remembered and it requires no equipment (other than a timer/stopwatch) so it can be done anywhere.  Additionally, SELF provided a tear out card of this workout in the magazine. I’ll throw it in my running bag and since 13 mins is not quite enough time for me, I'll do the Firm and Burn Stacks, (or double up on the Firm), for toning following speed work runs at the track or short treadmill runs. 

BTW – perused the Equinox site - the club looks amazing!

BTW, BTW.  Just started this venturing out and I’m enjoying trying a new workout each week. Last year was a bit too much of the same thing over and over and over.  I’m not sure how effective the bouncing around doing different things will be for my body, but so far, it is invigorating for my mind. 

References: www.equinox.com, www.self.com, SELF magazine

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