Yesterday I did my first exam for my Fitness Instructor Cert. and as a result I was unable to post this workout as planned. I did this on Thursday morning after work, so I look a little tired 🙂 My energy level was definitely affected too, but I still enjoyed the workout after I got going.
I have named the workout “No Excuses” because, if I can workout after being awake for over 24 hours, and after a 12 hour shift, then there is no room for excuses from anyone else not to workout. It’s only 20-30 minutes of your day and it will set you up for being more motivated, more focused and boost that metabolism for the rest of your day. I was feeling so sluggish when I started this workout, but I was flying by the end 😀 NO EXCUSES!!
Also little Marmalade aka “Squirt” aka “Bug” made an appearance today, being a little nosey 😉
This is interval training again, but this time there are 3 rounds of 6 exercises. There is a mixture of body weight and kettlebell exercises. This time I did not write down my reps, I just concentrated on the workout instead.
I set my Gymboss Interval Timer for 18 cycles of the usual 15 seconds rest and 45 effort. All of these exercises are cardio-based, but the kettlebell exercises always have that resistance element added, which helps maximise your effort and heart rate.
The 6 exercises are:
- Alternating KB Thrusters (used 2 x 12kg today)
- Mountain Climbers (sorry Carrie)
- KB Reverse Passing Lunges (right) (16kg)
- KB Reverse Passing Lunges (left) (16kg)
- Double Sumo Squat Jump into Evil Burpee
- Bench Jump-overs (so simple yet so effective)
There you have it, a simple straight forward (for once) workout, that only lasts 18 minutes and will make you feel great after – what else can you ask for 🙂
I hope you all have a great weekend. I’m so glad to be off tonight (saturday) as I am looking forward to the first live X-Factor show. Andrew and I laugh that most people look forward to going out on a Saturday night, but we look forward to our dinner and X-Factor LOL
I hope to be back soon with a new workout.