This was a workout I did on Friday morning after night-shift and after me promising myself I would go to the gym after work and get back into my heavy strength training! It sooo didn’t happen that way. Instead I felt so guilty, and had to do SOMETHING at least before I went to bed.
This workout has mostly bodyweight cardio exercises, with the addition of 2 of my favorite cardio-based Kettlebell exercises, to try and work the posterior chain a little too 😉
The hardest thing about this workout was the interval set up. Set your Gymboss Interval Timer for 18 cycles of 20 seconds recovery and 1 minute of effort. There are 3 rounds of 6 exercises and the goal is to push as hard as you can to allow you to reach your physical limit by the end of the minute. If you are stopping and starting during the minute, you may be pushing too hard, so reign it in a little. The exercises for to day are all for cardio (c), but my “key” will show you their other properties, which can be strength (s), resistance (r) for toning and endurance, plyometric (p) for power, and core activating exercise (cae). The exercises and my reps are :
- Burpees (c,s,r,p,cae) (26,22,18)
- Mountain Climbers (c,cae) (89,82,75)
- Two- handed KB Swing (c,r,cae) (51,47,47)
- Bench Jump-Overs (c,p,cae) (56,49,45)
- Evil Jumps (one rep is one dynamic squat and one lunge jump on each leg) (c,p,cae,r) (23,20,19)
- KB Vertical Swing Burpee (c,r,cae) (16,14,14)
I struggled with both the mountain climbers (as I really hate them lol) and the bench jump-overs – these exercises send my front deltoids on fire from just holding in that position. Love the vertical swing burpee, it’s an all rounder 🙂
This workout gave me a mental and physical boost and I went to bed happy that I had at least done something.
I hope you too will try it and let me know which elements you find the most difficult. Love to hear feedback from people. I hope you all had a great weekend 😀
Talk to you all soon.
PS I am working on compiling a few instructional tutorials for some of the most used KB and body weight exercises I use, so that nobody gets left behind 🙂