Smarter-Cise

For a long time, science believed that the adult brain was incapable of growth. When brain tissue was damaged or destroyed, that was that. As a result of incredible research and discoveries in the field of neuroscience and the study of neuroplasticity, however, we now know that the adult brain does grow new cells, and that exercise can contribute to this growth in a couple of ways.

WORK HARDER TO GET SMARTER

First, higher intensity exercise increases our level of blood acidosis (you may know it as the burn). Exercise at this intensity is related to the release of BDNF (brain-derived neurotrophic factor) — a chemical that stimulates the growth of new brain cells.

Second, multi-directional movement requires the brain to organize movement patterns. Getting different body parts working together creates new neural pathways that make us more coordinated and efficient.

This workout has a warm-up and a working block. During the working block, do as many reps as possible to feel the burn… and feed your brain.

PREP A

CROSS-LEGGED SITTING TO STANDING

REPS: 5
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 30 sec

PREP B

LUNGE TO ROCK BACK

REPS: 6 each side
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 30 sec

01

4 POINT HOPS

REPS: 30 seconds
SETS: 2 each leg
INTENSITY/LOAD: Bodyweight
TEMPO: Quick
REST INTERVAL: 2 min

02

SANDBELL HIGH PULLS ALTERNATING HANDS

REPS: 30 sec
SETS: 3
INTENSITY/LOAD: Moderate
TEMPO: Quick
REST INTERVAL: 60 sec

03

LATERAL LUNGE TO BALANCE WITH OVERHEAD PRESS

REPS: 30 sec each side
SETS: 3
INTENSITY/LOAD: Moderate
TEMPO: Steady
REST INTERVAL: 30 sec

04

PUSH-UPS WITH MULTIPLE HAND POSITIONS

REPS: 3-5 each position
SETS: 3
INTENSITY/LOAD: Bodyweight
TEMPO: Steady
REST INTERVAL: 90 sec

05

TRANSVERSE LUNGE WITH CROSS-BODY CHOP

REPS: 30 sec each side
SETS: 3
LOAD: Light to moderate
TEMPO: Steady
REST INTERVAL: 30 sec

06

SINGLE LEG SQUAT TO OVERHEAD PRESS

REPS: 30 sec
SETS: 3
LOAD: Moderate
TEMPO: Steady
REST INTERVAL: 30 sec