Today I have very little time as I am also trying to work on Andrew’s blog today and market our new class line up in Finaghy Community Centre. We have been thinking of ways to spice each class up so that they are not all the same and they can give people something different. Also once I get my certificate and get insured, then I’ll be taking a odd class too 🙂 Will have to get one filmed for you all to see.
Anyway back to the workout. This is a variety day really as I have mixed a few kettlebell exercises with body weight. There are 2 rounds of 10 exercises as well, so plenty to keep boredom at bay. Within this workout there is also a great mix of cardio (c), resistance (r), strength (s) and core activating (cae) exercises. 20 minute killer and a few of my “evil” friends have returned too 😉
I set my Gymboss Interval Timer for 20 cycles of 15 seconds rest and 45 seconds effort and I completed 2 rounds and the reps (in brackets) of the following 10 exercises:
- Evil Burpees (c,r & cae) (16,16)
- Chin Ups (s) (6, 4 1/2)
- Double KB Alternating Reverse Lunge off a small step (s,r) (11,10)
- Sumo Squat Jumps (c) (23,20)
- Elevated Plank Climber (c,r,cae) (17,18)
- Double KB Push Presses (s,r,c) (14,12)
- Leg Swoops (cae) (12,13)
- Hanging Knee/Leg Raises (r,cae) (18,15)
- Dive-Bombers (r,s,cae) (18,15)
- Evil Jumps (c,r) (13,12)
NOW for an evil twist – 10 reps of the following variation on the Goblet Squat. This has been shown on YouTube and passed around friends on Facebook. Steve Maxwell’s – 1-1/2 Rep/Static Hold KB Goblet Squat. Holding the KB drop down into a deep squat hold for 2 seconds MAX then rise up into a parallel or 1/2 squat hold for 3-4 seconds. Then drop back to full deep squat and immediately power back up to a standing position. Repeat this another 9 times for a serious Leg and Butt Burn!!!
Hope you enjoyed this workout and as always I hope to return soon (DOM dependent) with more … oh and I need to video my cool down routine too 😉 So much to do yet so little time – that’s life! 😀
Talk to you all soon