Today’s workout changes pace throughout. The goals for this one include cardio, resistance, a strength challenge, abs and more cardio. It’s a great workout!
If you’re looking for full body conditioning and / fat loss, this type of workout will suit your goals. It is also a great workout to add into your training week to spice things up a bit.
I love this type of workout because you think you’re nearly finished, then you have to challenge your strength and more endurance!
In the video I have edited it slightly differently today and haven’t imcluded all the rounds, just to same my time, plus I’m sure you get the drift from the clips I show.
Section 1 – Cardio and resistance, with Kettlebell and Bodyweight. I set my Gymboss Interval Timer for 30 cycles of 10 seconds rest and 30 seconds effort. Beginners can add more recovery time if needed, as this is very fast paced. Remember to let the heart rate recover. There are 5 rounds of the following 6 exercises and my reps are in brackets:
- Burpees with Dynamic Push Ups (beginners leave out the push ups and/or jumps) (8,8,7,7,7)
- Kettlebell Bent Over Alternating Row (13,13,12,10,11)
- Plank Climbers (Beginners wider stance, or static plank) (16,15,14,14,14)
- Kettlebell Reverse Passing Lunge (right) (13,14,13,12,12)
- KB Reverse Passing Lunge (left) (14,14,12,12,12)
- Two-Handed Kettlebell Swing (23,22,23,22,22)
Section 2 – 3 sets of 3 Pull Ups not to failure.
Section 3 – Abs, resistance and Cardio, using one of the best types of ab exercises, hanging leg/knee raises! Set your timer for 12 cycles of 10 seconds rest and 30 effort. Now complete 3 rounds of the following 4 exercises:
- Hanging Leg/ Knee Raises (12,11,11)
- Kettlebell Goblet Squat (12,10,11)
- Hanging Oblique Raises (11,12,10)
- Dynamic Squats (23,22,24)
Now cool down, stretch and give yourself a pat on the back. Today I am feeling up-beat, yet tired from work. But, it’s sunny here, so that makes me happy 😀
Beginners, who want to try this workout, you may benefit from the longer rests, and maybe just set your timer for one round at a time to allow for added recovery in between. I want intensity, but I don’t want anyone passing out from their heart rate being too high, so listen to your body. You can push through, but remember you have several rounds!
I know I do a lot of variety workouts, but I find them really fun and I love to do a bit of everything. I will begin structuring the workouts better and tailoring them all soon, but after work I just want to be creative and get excited about a workout – that is great motivation.
Let me know what you think if you try this, and any subs you make etc, the usual feedback.