Revisiting Smok’n Guns & Buns – Body Weight Workout
Today I felt like trying one of my older workouts again – and I have chosen this one because it is all body weight (for those who don’t have Kettlebells), and most of the exercises are fairly straight forward.
The ONLY warning I will give for beginners, is take your time and take real care with all the jumping. in fact, if you are just starting out I would actually say don’t do this workout, but refer to my Beginner’s Body Weight Workout, which will help you practice the basics, before doing too much jumping, especially if you are over weight.
Today I am kinda taking the easy way out too, because I am also doing a weekly workout for Fitnorama – which is every Tuesday, so I had to divert some time to it, but this means you get a double helping of ideas today Head over and check it out if you fancy a Mix N Match Couplet Killer!! The team over there are going to be posting daily workouts, if you are interested.
Now back to this workout were I am showing my improvements over the last year. I last did Smok’N Guns & Buns back in Feb 2010, so near enough one year ago. While I did the workout in a decent time back then, I can see great improvements in my flexibility, stability and strength. Just look at my burpees, dive bombers and plank climbers – What a difference!
Because all my old videos are such poor quality on my computer, here is the original video, if you want to check it out:
The focus of this workout was arms, quads and glutes. But in actual fact there is core, chest and back work too. Plus the bursts of cardio that help with the heart rate and sweat glands If I had my Gymboss Interval Timer back then I would have made it even more intense, by setting intervals, but today I just did it as it was. But I of course timed it to see.
Here is today’s attempt:
So the set-up is really straight-forward. There are 3 rounds of set reps of the following 6 exercises:
- Burpees (with or without push ups) x 20 reps
- Tricep Dips x 15 reps
- Lunge Jumps x 20 reps
- DiveBombers x 15 reps
- Side Lunge Jumps x 20 reps
- Planks Climbers x 20 reps
If you do fancy setting intervals, then why not do a killer 15 seconds rest and 45 effort, or 20 seconds rest and 60 seconds effort he he, EVIL!
I completed it in 18 minutes and 14 seconds. I have to admit I did think it was going to be easier than it was, my shoulders are in bits – thank goodness I have now realised the benefits of pulling exercises, to balance out all the pushing in this one! This is where I think you do need some equipment for home workouts to allow you to work your back.
Give it a try and let me know how you get on, and if you did intervals??