Axial Current Initiate

  • Category: CHALLENGE
  • Duration: 25 min
  • Format: FOR TIME
  • Difficulty: Beginner
  • Equipment: EQUIPMENT
Axial Current Initiate

This workout is designed to introduce beginners to higher intensity training in a safe and structured manner. It focuses on fundamental movements with gym equipment, emphasizing proper form and controlled effort. The goal is to complete the main workout and finisher as quickly as possible, pushing your limits while maintaining good technique.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

Foam roll quadriceps, hamstrings, glutes, and upper back for 60 seconds each side.

🔥 Activation

  • {{exercise:0276:dead bug}}

  • {{exercise:glute-bridge:Glute Bridge}}

  • {{exercise:0003:air bike}}

💪 Main Workout (FOR TIME 25')

  • {{exercise:0413:dumbbell squat}}

  • {{exercise:0289:dumbbell bench press}}

  • {{exercise:0861:cable seated row}}

  • {{exercise:0430:dumbbell standing triceps extension}}

  • {{exercise:0294:dumbbell biceps curl}}

⚡ Finisher (For Time)

  • {{exercise:jumping-jacks:Jumping Jacks}}

  • {{exercise:0630:mountain climber}}

🧘 Cool Down

  • {{exercise:1390:seated calf stretch (male)}}

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

Instructions

Perform the soft tissue preparation first, focusing on releasing tension in major muscle groups. Move directly into the activation exercises to prepare your body for the main workout.

For the Main Workout, complete all exercises in a circuit, moving from one to the next with minimal rest. Once you have completed one round of all five exercises, take a 90-second rest. Repeat this circuit for a total of 3-4 rounds. Record your total time.

The Finisher is to be completed as fast as possible. Perform 50 Jumping Jacks, then 20 Mountain Climbers per side. Repeat for 2 rounds total.

End with the cool-down stretches to aid recovery and flexibility.

Tips

Focus on controlled movements throughout each exercise, prioritizing proper form over speed, especially as a beginner.

Listen to your body. If any exercise causes pain, stop and modify.

Stay hydrated throughout the workout by sipping water.