I did this workout a couple of days ago and I really enjoyed it. I am more of a resistance person than cardio, but I did find my heart rate was elevated during this workout. If you like more cardio, feel free just to add a cardio exercise in the middle to break it up.
I set my Gymboss Interval Timer for 21 cycles of 20 seconds recovery and 40 seconds effort. The workout has 7 exercises and 3 rounds. It goes like this:
- Two – Handed KB Swings (39,40,35)
- KB Reverse “Passing” Lunges (right) (18,15,15)
- KB Reverse “Passing” Lunges (left) (17,15,14)
- Dive Bombers (body weight) (13,12,9)
- Single-arm KB Rows (right) (18,18,15)
- Single-arm KB Rows (left) (17,16,16)
- KB Vertical Swings (15,14,12)
This workout is good for toning and sculpting and, depending on how much effort you put in, it can also burn fat too.
As I said in the video, if you don’t have heavier KBs to challenge yourself during these resistance workouts, then set the reps for each exercise and perform the following modifications; do the reverse lunges at a faster temp, doing 25 – 30 reps, which will also elevate the heart rate. For the rows, I would perform them at a slower tempo to increase the difficulty, but keep the reps at about 15 (or as many as you can do). Vertical swings are meant to be more explosive, utilising the legs for power, so here I would recommend increasing the reps to 25-30. I am suggesting these modifications for those who feel they could handle a heavier weight, but don’t have one. If you are not used to these exercises, then stick with the original layout and do what you can.
As always, feel free to leave me a comment on what you thought of this workout, or indeed any others too 🙂
I’ll be back soon with a new KB challenge.