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The Ultimate Workout Guide

The C.E. Method

4/13/2017
by: The Collective Elite

The Collective Elite and Running Bare have come together to bring you the ultimate workout challenge, where you won't just break a serious sweat, but you'll be sweating in style...

This is an Advanced Workout from The Collective Elite. The CE Method is a workout approach like no other and with this Advanced Workout you'll be sweating for a total of 30 minutes, performing 3 x 10 minute rounds. The CE Method is the combination of strength and metabolic resistance training, which builds strength, increases fitness and pushes you to your limits. Better yet, The CE Method promotes the 'afterburn effect' which means it doesn't only raise your metabolism during the workout, but you metabolism remains elevates for 24-48 hours once the workout is done. That's because it promotes EPOC (excess post-exercise oxygen consumption) - that's how your body uses oxygen post workout. Your body needs oxygen to help it return to its pre-exercise state and in order to deliver your body the oxygen it needs, your body raises its metabolism. That means, the longer you're in EPOC, the longer your metabolism is boosted, so the more fat your burn post-workout.

And that only leaves one question: 'do you have what it takes to complete The CE Method Advanced Workout?'. Challenge yourself and put your fitness to the test:

THE WALKOUT PUSH-UP

Muscles targeted: chest, shoulders, triceps, core

HOW TO:

1. Stand with feet hip width apart. 
2. Bend at hips and place hands flat on the ground just in front of your feet.
3. Walk forward with your hands until you reach a push-up position whilst keeping your feet in place.
4. Whilst maintaining neutral spine, bend your arms and lower yourself down towards the ground until your elbows are bent at right angles.
5. Push back up until your arms are extended and you are back to the push-up position.
6. Walk backwards with your hands until they reach your feet.
7. Stand back up to your starting position. 

Technique points: Make sure your head and neck stay in neutral alignment with your spine.

THE TUCK JUMP BURPEE

Muscles targeted: full body (high intensity integrative)

HOW TO:

1. Stand with feet hip width apart.
2. Bend at your hips and place your hands flat on the ground just in front of your feet.
3. Jump with both legs back into the push-up position ensuring you maintain neutral spine at all times.
4. Jump your feet back towards your hands.
5. From this position jump straight off the ground and bend your knees into a tucked position, landing back into your start position. 

Technique points: Complete this move as quickly and smoothly as possible, with no pausing at any stages of the movement. Ensure you land with 'soft' knees to minimise the impact on your joints.

THE BACK STEP LUNGE

Muscle targeted: quads, hamstring, glutes, core

HOW TO:

1. Stand with feet hip width apart.
2. Take a big step back with your right foot.
3. As you plant your right foot on the ground bend both knees so your back knee touches the ground. Make sure your weight is mostly in your left foot.
4. As you bend your knees, reach down with your hands and touch the ground with your finger tips either side of your left foot.
5. Push through your left heel to drive back up into the start position.
6. Repeat with the opposite leg.

Technique points: Ensure you feel your weight is in the heel of your front foot, with your knees tracking in line with your toes.

THE HIGH KNEE SPRINTER

Muscles targeted: full body (high intensity integrative)

HOW TO:

1. Run on the spot lifting your knees to approximately hip height, whilst pumping your arms.

Technique points: Be light on your feet and stay on your toes.

THE RENEGADE ROW

Muscles targeted: Back, shoulders, biceps, core.

HOW TO:

1. Start in push-up position with dumbbells in each hand.
2. Whilst maintaining neutral spine, lift your right arm off the ground pulling the dumbbell towards the side of your body.
3. As the dumbbell is being pulled, squeeze your shoulder blade back.
4. Lower the dumbbell back down to the ground. 5. Complete movement for your left arm.

Technique points: Make sure your head and neck stay in neutral alignment with your spine. Additionally, keep your spine in neutral alignment throughout this movement, ensuring your body does not twist or you do not bend at the hips.


THE HALF BURPEE

Muscles targeted: full body (high intensity integrative)

HOW TO:

1. Start in push-up position maintaining neutral spine.
2. Jump your feet forward so they are either side of your hands
3. Jump back into push-up position. 

Technique points: Complete this movement as quickly as you can.

THE JUMP LUNGE

Muscles targeted: quads, hamstrings, glutes, core.

HOW TO:

1. Stand with your right foot back and your left foot forward.
2. Bend both knees so your back knee touches the ground.
3. Explosively jump off the ground and switch your feet so that you land with your left knee on the ground. 

Technique points: Try to complete this move without any pauses between repetitions while ensuring you maintain neutral spine.

THE WOODCHOP

Muscle targeted: full body (high intensity integrative)

HOW TO:

1. Stand with feet wider than shoulder width holding a single dumbbell with both hands.
2. Bend at your hips swinging the dumbbell between your knees.
3. Thrust your hips forward as you swing the dumbbell out in front of you until it is straight overhead.
4. Bend at your hips again swinging the dumbbell back down between your knees. 

Technique points: Complete this move as quickly and smoothly as possible, with no pauses at any stages of the movement. Also, you must use your core muscles to decelerate the dumbbell as you reach the bottom and top position of the swing, whilst maintaining neutral spine. 

The CE stands for the philosophy that in order for women to get the body they want, they only need to focus on one thing: their health. The CE shows women how to better their health by bettering their lifestyle. They show women how to live #theCElife - a simply, balanced way of life that focuses on all health completely by targeting all 4 elements of health: mindset, nutrition, fitness and regeneration.


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