There’s no excuse now! Let’s get pumped and ready for a Cold Brew workout. Specifically designed with you in mind, this workout aims to burn off caffeine intake from a Cold Brew. Remember our cold brews are long lasting so once you burn off your energy you’ll still have mental focus to get you through the day!
Typical pre-workout supplements have a range of 150mg to 300mg of caffeine per serving, though the vast majority deliver this caffeine synthetically.
Our Pure Cold Brew offers 240mg of caffeine per serving, delivering the caffeine kick you need from 100% natural sources. If you’re looking for the healthiest energy drink in the market, you’ve found us!
What to expect?
During this workout, you can expect improved quality of strength, endurance, and alertness. You can expect to see a decrease in fatigue after your workout, meaning you’ll feel less tired and be more ready to focus on activities after you crush your workout.
Caffeine takes between 30 to 60 minutes to take effect, so plan your workout accordingly to reach your peak energy at the right time. With all this in mind, let’s get into our tailored Black Insomnia warm-up and workout, designed to maximise your Pure Cold Brew energy boost.
Starting with a Super Charge Stretch
Warm up those muscles by shaking every body part and get your blood pumping. You can also achieve this by marching in place with your arms going in circles for 3 minutes. The purpose is to get your heart rate up, warm up your muscles to increase blood flow to get the caffeine going through your system. Use a combination of arm circles, leg swings and torso twists.
Now that we’ve woken up your body, we’re going to get into stretches to make sure we don’t get any injuries. Touch your toes, do a 30 second lunge on each leg. Fold your arm across your chest each side and finish with 10 jumping jacks to ensure the stretch was properly initiated.
30 Minute Supercharge Cardio Blast:
Are you ready??
For best results, limit your breaks to 30 seconds in between.
12 x Bodyweight Squats - 3 repetitions
12 x Touchdown Squats - 3 repetitions
12 x Reverse Lunge and Knee Drive - 3 repetitions
Break
12 x Tabletop Crunches - 2 repetitions
12 x Mountain Climbers - 2 repetitions
10 x Push Ups - 3 repetitions
Break
1 minute Plank Hold - 2 repetitions
10 minute Run
Bodyweight Squats: Perform 3 sets of 10-12 bodyweight squats, focusing on keeping your chest up and your knees aligned with your toes.
Touchdown Squats: This should be performed 1 leg at a time but if you can only do it with two that’s also fine. Hinge your hips back until you feel your glutes, and then squat straight down. Gently tap your heel and come back up over time. Take away your hand for balance and increase the height, making sure that you feel your glutes hard.
Reverse Lunge and Knee Drive:
Step back with one foot, lowering your back knee toward the ground while keeping your front knee aligned with your ankle. Drive your knee up and return to the starting position. Repeat on the other side. If you are advanced, you can add a medicine ball. and drive the knee up,
Tabletop Crunches: Begin by lying on your back. Now raise your legs and bend your knees so your thighs are at right angles to your torso and your lower legs are parallel to the floor. Hold this position throughout. Do not draw your legs closer to your chest.
With your hands resting lightly on the sides of your head, exhale and engage your core to raise your shoulders off the floor. You can also place your arms straight above your body, and raise them up, alongside your body. When you can contract your abs no further, slowly lower back to the floor, inhaling as you go. That’s one rep. Aim for three sets of 5-10, depending on your fitness and strength.
Mountain Climbers: Performed from a plank position, you'll alternate bringing one knee to your chest, then back out again, speeding up each time until you're "running" against the floor. Make sure to keep control of your breathing.
Push-Ups: Complete 3 sets of 10-12 push-ups, either on your toes or knees depending on your fitness level. Keep your core engaged and your body in a straight line from head to heels.
Plank Hold: Finish up with a plank hold for 60 seconds, focusing on maintaining a strong core and neutral spine position. Rest for 30 seconds and repeat for a total of 2 sets.
10 Minute Run: Run as fast as you can for as long as you can. When you can no longer run, complete your workout with a 10 minute jog, opt for an incline to increase the strength of your jog and ensure the total time reaches 10 minutes.
This workout, including the warm-up and cool-down, will give you a 1 hour workout, which you can customise to your needs. Remember to drink plenty of water and plan your peak accordingly. For best results, consume protein and carbohydrates following exercise.
We are here to get your supercharged and achieve your goals, whatever they may be! Tag us in your #ColdBrewWorkout on social media and you may just receive an extra kick in your step on us!