Are you ready to try Stefi Cohen's full body HIIT conditioning workout. This high-intensity workout consists of four rounds of 30 seconds on 10 seconds off, with one minute of rest in between each round. It's perfect for people who don’t have a lot of time but want to get some cardio in. It only takes 14 minutes to complete, no excuses!
WHO IS STEFI COHEN?
For those who don’t know who Stefi Cohen is, she is a famous powerlifter, training coach, and social media personality based in the United States. When we say "famous powerlifter", she is a 25 times world record-holding powerlifter and the first woman in the history of the sport to deadlift 4.4x her bodyweight in competition. Weighing in at only 120 lbs, she is stronger than most people walking around on this planet.
Stefi is also a doctor of physical therapy, author, co-host of the “Hybrid Unlimited podcast,” and co-owner of “Hybrid Performance.” She trains/coaches people with her evidence-based style of training and nutrition. She spends most of her time as a personal trainer now, but occasionally guest teaches at several sports universities around the US.
On top of that, Stefi Cohen is one of the latest athletes to crossover to the boxing ring; having fought two opponents, Stefi Cohen is 1-0-1 as a boxer. Her debut fight resulted in her knocking out Haydee Zapa. Her next fight is February 11th in Miami, we're looking forward to her stepping into the ring again!
STEFI COHEN HIIT CONDITIONING WORKOUT
Stefi has a straight-to-the-point attitude, which means this video is short and sweet. After a quick hello, Stefi gets straight into describing the workout and the equipment that you will need. She sets up, and the rest of the video is her working out and in between rounds giving out fun non-fitness facts to the audience.
Equipment you’ll need to perform this workout: Sledgehammer (steel maces work as well), slamball, battle rope, and a tire.
4 Rounds x 1-minute rest between rounds
- Sledgehammer Slams On Tire: 30 seconds of work
- 10-second break
- Slam Balls Off Floor: 30 seconds of work
- 10-second break
- Battle Ropes: 30 seconds of work
- 10 Second break
- Tire Jump Throughs: 30 seconds of work
Variations:
Sometimes you don’t have all the equipment necessary to perform a workout, and that's okay. However, here are some great alternatives you can use if you’re unable to perform one of the lifts above.
- DB sledgehammers or Steel Mace Tire Slams
- Kettlebell swings
- Cable woodchoppers
- Broad jumps or box jumps
- Tire flips
- Burpees
CLOSING THOUGHTS
Stefi Cohen is a renaissance woman who seems to crush everything she gets her hands on. From the books to the boxing ring, Cohen serves as a role model for us all.
We'll give this conditioning workout a try the next time we're crunched for time at the gym. If you try this workout out, let us know how you did!
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Feature Image courtesy of Stefi Cohen's Instagram
Kiel DiGiovanni
Author