Every so often, I come across an Instagram reel and think “Yeah, I could do that.” This time I was proven very wrong. What initially looked to me like a simple, three-move workout ended up kicking my butt and proved that I need to work on my functional strength and mobility.
The workout, from professional martial artist Shraddha Rangarh, takes inspiration from Jackie Chan and the practices of the Shaolin Monks, both of whom are known for their exceptional balance and controlled movements. Rangarh herself has won multiple international gold medals in mixed martial arts disciplines.
So, how did I get on? Spoiler alert: I didn’t manage to hit Rangarh’s rep count. But I did my best and came away having learned several important lessons, which were worth the sore hamstrings.
How to do the challenge
- High kick into airplane: 3×15
- Lateral hops: 3×12
- Horse stance hold into one-leg-punch: 3×16
My adaptations
I’m comfortable lifting heavy weights, but dynamic exercises, like the ones demonstrated by Rangarh, require a different sort of strength. I was surprised to find that after 10 repetitions (reps) of the first exercise, I was struggling. My legs were shaking and I could feel my muscles starting to fail.
After not being able to hit the recommended number of reps, I settled for doing 10 reps of each exercise over three sets, which suited me much better.
My results
The first exercise challenged my ability to balance, while also asking more of my hip flexors than I usually would in a year. The stationary leg did most of the work, as the muscles were keeping me balanced through the move and bearing all my weight.
The lateral hops were difficult in a different way, requiring all my concentration to avoid slipping or stumbling. Afterward, I could feel it in my core and lower abdominal muscles, as I had to use them to keep myself from falling over.
Horse stance into one-leg-punch was the easiest of all the moves for me, but my glutes and hamstrings still burned after the…
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