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
  • Start by sitting cross-legged.
  • Use your lower body strength to stand up.
  • If necessary, use one hand to help.
  • Return to the start position.

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

PREP B

LUNGE TO ROCK BACK
  • Start with the feet hip-width apart.
  • Step forward with your left leg into a lunge, and put both hands on the floor.
  • Straighten your left leg and rock back on your right.
  • Return to standing and alternate legs.

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

01

4 POINT HOPS
  • Stand on your left leg. You are in the “center” position.
  • Now hop to the front, then back to center.
  • Hop to the left, right and back, making sure to return to the center each time.
  • Do as many hops as possible in 30 seconds, and switch legs.

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

02

SANDBELL HIGH PULLS ALTERNATING HANDS
  • Stand with your feet hip-width apart, holding a sandbell in your non-dominant hand so that your arm is extended.
  • Sink into a quarter-squat, then quickly stand up and pull the sandbell straight up the front of your body.
  • At chest height, release the sandbell and use your other hand to catch the sandbell.
  • Repeat with alternating arms for 30 seconds.
  • You can also do this exercise with a dumbbell or kettlebell.

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

03

LATERAL LUNGE TO BALANCE WITH OVERHEAD PRESS
  • Start with your feet hip-width apart.
  • Hold a medicine ball in front of your chest with both hands.
  • Keep your feet parallel and lunge to the left.
  • Reach for the inside of your left foot with the medicine ball, then return to standing. As you reach standing, balance on the right leg (the planted leg during the lunge).
  • Once you are balanced, press the medicine ball directly overhead.
  • Repeat on same side for 30 seconds. Rest for 30 seconds before switching sides.

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

04

PUSH-UPS WITH MULTIPLE HAND POSITIONS
  • Start in a standard push-up position.
  • Move your left hand forward and your right hand out to the side.
  • Maintain this offset position for 3-5 push-ups.
  • Reposition your hands so that the right is forward and the left is out to the side.
  • Perform another 3-5 push-ups.
  • Return both hands to standard push-up position and perform push-ups until fatigue.

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

05

TRANSVERSE LUNGE WITH CROSS-BODY CHOP
  • Start with feet hip-width apart, and hold a medicine ball by your left shoulder with both hands.
  • With your right foot, step out towards the 4 o’clock position and lunge.
  • Once your right foot is planted sink into your right hip and bring the medicine ball across your body to the outside of your right thigh.
  • Push off with your right foot and pull yourself with your left leg to return to start position and repeat for 30 seconds.
  • Rest for 30 seconds before switching sides.

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

06

SINGLE LEG SQUAT TO OVERHEAD PRESS
  • Start with your feet hip-width apart.
  • Balance on your right leg and squat down as you reach for your right foot with your left hand.
  • Return to standing on your right leg.
  • Reach your left hand up into a press as you extend your left leg out in front of you.
  • Perform all reps on one side for 30 seconds, then rest for 30 seconds before switching sides.

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