Name: Playbook - Sarah Herse - High Intensity Shoulder Pump (Minimal Equipment)
Uploaded: 2024-03-20T21:08:54.611Z
Duration: 30 min
Description: High Intensity Shoulder Pump (Minimal Equipment)

I love this workout for when I want to get cardio and some upper body work in. If you don't have a place to run, you can sub with rowing or another machine.  

Part 1: Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Burpees in remaining time
*Rest until the clock reaches 10:00, and then…
Part 2: Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Push-Ups in remaining time
*Rest until the clock reaches 20:00, and then…
Part 3: Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Dumbbell Push Press in the remaining time

*Easiest way to track time is to just set a running clock*
*You will have 1 minute rest/transition time between each parts*

Part 1: Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Burpees in remaining time
*Rest until the clock reaches 10:00, and then go to next part.

*Max burpees in remaining time*

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Part 1

Part 2: Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Push-Ups in remaining time
Rest until the clock reaches 20:00, and then go to next part

**Max push ups in remaining time**

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Part 2

Part 3: Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Dumbbell Push Press in the remaining time

**Max dumbbell push press in the remaining time**

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

Part 3 High Intensity Shoulder Pump (Minimal Equipment)

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

Quads & Glutes Burner with dumbbells

Amazing! Workout! Thank you Sarah. 🙏🏻

Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

Mini Band Back & Arms Workout!

My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

Shoulders & Abs at Home! (Dumbbell only)

Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

Summer Bodies: Fire up those legs & core! (Dumbbell only)

Rose 

24 min Full Body  Fire! (EMOM with Dumbbells)

20 Min Home Booty Builder (body weight & mini band only!)

GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

High Intensity Shoulder Pump (Minimal Equipment)

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