The weather here is awful as always, so today’s workout had to come inside again (boo, I like outdoors). This is a full body workout that kicks butt, or at least it kicked mine!
It has everything in it; cardio, resistance, core, flexibility, legs, shoulders, back, isolation and compound exercises. This means if you push yourself throughout, you can burn loads of calories while feeling great at the end.
A couple of different combination exercises were included for a change and a challenge today, so hope you enjoy those. Combinations engage more muscle groups therefore increasing metabolic demand as well as stability and, in this case, flexibility.
I started using my Gymboss Interval Timer to time each round to gauge how long to make the workout. However during filming in my favorite room in the gym, we got ambushed by the kids’ summer scheme so we had to find somewhere else mid workout. We found a squash court, but then timing the workout became pointless, but it didn’t matter. As much as I love competition, I would not recommend racing through this workout, purely because many of the exercises call for more precision and technique, and to rush will risk injury. I also kept the reps quite low for the more technical exercises to allow for quality over quantity 🙂
Now, the exercises are as follows:
- KB Alternating Swings x 30 reps
- Forward Lunge into KB Shoulder Press x 6 reps (each side)
- KB Renegade Rows x 12 reps (total)
- KB Single Snatches x 15 reps (each side)
- KB Windmill x 6 reps (each side)
- KB Thruster into Overhead Squats x 4 – 6 reps (each side)
I just used my 12kg KBs today, as I couldn’t carry the 16’s with me, besides I only would’ve used it for the swings and maybe the snatches. I tried to keep my rests between exercises short (20 – 30 seconds). With body weight workouts, the rest period can be a lot shorter, but I think muscles need slightly longer when extra resistance is applied, otherwise you will face failure a lot sooner, and the workout will suffer.
I completed two full rounds and then I decided to do a little more work on core, and flexibility at the end. I did 2 rounds of just renegade rows and Thruster-overhead squat combos. And that was it. You could perform a third round, or even add a Tabata in at the end, but I just left it there. It was frustrating because I was so fired up to do this workout, then I spend ages warming up for the overhead squats, got disturbed and had to move to a squash court. Boy I wish it had been a dry day :/
Feel free to leave me a comment about the workout, especially if you tried it.
I intend on being back soon with a new body weight workout.