I am so glad to be back! What a long week in work, but I am now off on holiday for the next 9 days, so I will be dedicating more time to coming up with more new workouts.
I want to remind you that I do these workouts in conjunction with other kettlebell classes, and the odd weight session and cardio in the gym. Although I prefer these workouts, I like variety and a change of scenery too.
It is possible to look great by doing short, intensive workouts 5-6 days a week, but you need to be extremely strict with your diet to achieve this. For most of us (especially me) this is too big a sacrifice. No way could I survive on less food 🙂 But I am able to live with adapting the type of food I eat. Time will tell how I get on.
It consists of 2 sections, one of 5 kettlebell exercises and the other of 5 bodyweight exercises. The 2 sections are then repeated.
This workout lasts 20 minutes and can be adapted to suit those who don’t have kettlebells, by performing the body weight section a total of 4 times. There is a great mix of resistance, cardio, explosive and core exercises in this workout that will not only burn fat, but will strengthen and stabilise the muscles, improving tone, co-ordination and balance.
I set my Gymboss miniMAX Interval Timer for 20 cycles of 20 seconds rest and 40 seconds MAX effort. The 20 seconds rest is just enough time to write down your reps and change position.
The exercises and my reps are :
Section 1 (Kettlebells)
- Double KB Reverse Lunges ( 14 – 11 )
- 2 Handed KB Swings ( 30 – 31 )
- KB Single-leg Deadlifts (right) ( 13 – 12 )
- KB Single-leg Deadlifts (left) ( 11 – 12 )
- Double KB Push Presses ( 12 – 12 )
Section 2 (Body Weight)
- Push Up into Alternate Side Bridges ( 10 – 9 )
- Dynamic Squats ( 26 – 24 )
- Pike Push Ups ( 9 – 7 )
- Power Jacks ( 12 – 11 )
- Plank Climbers ( 14 – 15 )
A quick note about the Pike Push ups. I used my stability ball to advance the exercise, but if you don’t have a stability ball, or it’s too difficult, you can perform this exercise from the ground ( as I did in my Summer Body Blitz Workout ), or you can use a chair to elevate your position.
Let me know how you all did in comparison to me, and I will be back very soon with a new workout.
PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.