Alright, alright, alright. Welcome back to Dauntless Strength and Training…the blog. So yesterday I was feeling under the weather and skipped training ( I know not a good idea). Today, still not up to par but knowing skipping two days was a bad idea, I hit the gym bright and early and tried something new.
So being dauntless, I became interested in a workout that I (don’t hold it against me) had googled. Not thinking much of it, I actually came across one that caught my eye. My search led me in the direction of health.com’s “Divergent workout”. This workout is said to be the one the cast had endured weeks leading up to the filming of the movies.
Now if you haven’t read the books or seen the movie, I recommend reading the books before you see the movie. In any case, I was reading through this workout and was intrigued. Knowing my own body and strengths, I was determined to try this.
The workout consists of : (I will also attach the link at the bottom)
A warm-up: 25 minute jog, now health.com recommended a “slow, relaxed pace” just to get the heart going and rate up. I started slow and gradually increased my pace to a decent running pace before slowing back down to a “slow, relaxed” jog. It worked for me and I felt great so I stuck with it.
Next, cardio. (Nope, that 25 minutes on the treadmill DOES NOT count in this”Divergent workout” put together by health.com.): This portion of the workout consisted of jumping rope and box jumps. Now, having just done 25 minutes on the treadmill at about a 9 minute mile pace, my legs are screaming and begging no more.
You start by jumping rope for 90 seconds and then rest for 30 seconds, you know interval stuff. You do this 4 times. Eventually, you want to work your way up to jumping rope for 4 minutes with a minute rest in between, you know…interval stuff.
To finish off the cardio portion you do 4 sets of 10 box jumps. Usually I can take on a 30 inch box jump but after the torture my poor legs had already been through we went with a 24 inch. I alternated sets of stationary jumping onto the box and a step and jump method.
So we have knocked out the warm and the cardio, that’s it right? NOPE. We move forward with calisthenics and plyometric drills.
The 5 stages of this portion of the “Divergent workout” are single leg balances, knee drives, burpees, push-ups and lunge kicks.
The single-leg balances are something I am most definitely going to have to work on because they are not what you would think. To me, when I initially read the article, you would balance on one leg and extend the other in front of you while lowering yourself and standing back up. Nope…not even close.
In this case a single leg balance requires you to stand in front of a partner with their hand extended at waist level in front of you. You raise one of your legs to a 90 degree angle. Now as quick as you can bring the leg you are standing on up to their hand and then attempt to land back on the same leg while the bent leg remains stationary. You do this 30 times on each leg. I’ll let you know when I don’t embarrass myself trying this. -hint: that wasn’t today-
Knee drives are a muay thai drill that I surprisingly felt like a complete and total dauntless bad@$$ trying. Get into a roper fighting stance and as quick as you can bring your rear knee to your chest, 30 times each leg.
Burpees suck, but 3 sets of 15.
Push-ups in the “Divergent workout” are 3 set of 10 each, but you do 10 wide arm, 10 with your arms in a normal or standard push-up position, and 10 close hand. It’s a nice short break for your legs.
To finish this portion of the “Divergent workout” I had to do 30 lunge kicks each leg. This one is exactly what you may think. Rear lunge and then BAM! bring that rear leg out into a kick in front of you. My quads at this point are feeling the burn.
What would a workout be without abdominal work? Well, probably one that most prefer but we are here to be dauntless, right?
So to finish this one up, abdominal work was planks, cross-crunches, and sit ups.
Planks start at the top of the push up position, 1 minute holding in there. Engage that core and enjoy the burn. Repeat this 2 more times except one handed, once with your left, once with your right. Ultimately we want to work our way up to 90 seconds.
Cross-crunches, lay down with the hips and knees at 90 degree angles and bring the left elbow to the right knee and right elbow to the left knee. Only need to do a total of 30 of these bad boys.
Finish it off with 30 sit ups; 10 bringing yourself the whole way up and the whole way down. Another 10 coming only half way up and finish at the top and only come down half way.
TAH DAH! You completed my warm up for today. LOL. For real though. This in itself had my body burning, Although there is no weight lifting in this routine it was working lower body exercises like I hadn’t in a long time.
After all of this, I worked out with a partner. We tailored our routine to her injuries in her back and the routine consisted of a lot negatives or eccentric work that included working quads, hamstrings, and of course that booty work. It was definitely a successful routine I will be trying again. My legs will be paying for it tomorrow.
Click here for health.com’s explanation of today’s “Divergent workout”.
Give it a try and let me know what you think.
Dauntless Strength and Training
Strength and Fitness don’t scare us, they wake us up.