The Workout Class that Almost Killed Me
Maybe you knew, maybe you didn’t, but was in Denver, CO, from January 3rd through the 11th.
The one thing I wanted to achieve while being out here in Denver was to meet one of my favorite fitness Instagrammers who also just so happens to live in Denver @taralaferrara.
From following her on Instagram for probably a solid year and a half, I knew she is a trainer at Compass Fitness and also an online personal trainer. I haven’t tried her online training aka the TL Method, but if it’s anything like the workout she put me through, it’s definitely a killer program.
I signed up for the Down + Dirty class online, and lucky for me, your first class is free at Compass Fitness. Perfect way to experience a class!
DOWN + DIRTY
from the Compass Fitness website
Lift. Heavy. Shit. Thoughtful instruction to create Intentional movement through EVERY exercise. “When you get tired and want to stop, do another rep!” – Cory Jagger
I don’t know if it was the class that killed me or the elevation change, but holy god it was amazingly awful. I’d be interested to see how much better I could perform the workout if I was acclimated to the elevation.
If you’re in the Denver area, I highly highly recommend checking out Compass Fitness and go show Tara some love on Instagram because she’s always posting awesome fitness tips!
The following workout was done in an hour & if you try it out, you’ll be dying too.
Warmup:
- 50 yards of lunges
- 30 air squats
- 50 yards lateral shuffle
- 30 good mornings
- 50 yards bear crawl
- 30 jumping jacks
Workout:
3 rounds of the following:
- 45 seconds of:
- dumbbell bicep curls
- 45 seconds of:
- bench tricep dips
- 8 heavy dumbbell bench press with partner assist
45 seconds each of the following with a kettlebell:
- single leg deadlift on left leg
- lateral lunge to the left
- forward lunge with left leg in front
- single leg deadlift on right leg
- lateral lunge to the right
- forward lunge with right leg in front
3 rounds of:
- 45 seconds of:
- dumbbell squats
- 45 seconds of:
- pushups
- 8 heavy dumbbell shoulder press with partner assist
45 seconds each of the following:
situp with moving a kettlebell from one side to the other after eachsitup - high plank while moving the kettlebell from the front of you to between your legs and moving it back to in front of you (that makes zero sense but IDK how else to explain it)
- forearm plank while alternating extending arms to touch the kettlebell in front of you
- high plank while moving the kettlebell from the front of you to between your legs and moving it back to in front of you (that makes zero sense but IDK how else to explain it)
situp with moving a kettlebell from one side to the other after eachsitup
~abigail gray
