Sculpt and Burn – Super Mix
First of all, what a wee star Tim is! LOL Think he wanted to join in
What a week this has been so far. Since I am off work, I have been helping Andrew with all of his Kettlebell classes, which means I participate in them all and demonstrate exercises. In addition have have increased my cardio this week, by going to the gym super early and doing 30 – 40 minutes on the Stair Master. I have also done some weights too. I just feel that with working nights, I don’t put enough effort in and I feel like I’ve been lagging behind on achieving my goal. So for the last 3 days I have trained 2 times per day, and on Monday, with my last workout, it was 3 times!
I will probably only be able to maintain this until I go back to work next week, but I’m hoping I will make some gains by then
Needless to say, I am totally wrecked from using Kettlebells all week, so today’s workout is bodyweight only. No equipment needed except my exercise mat, 2 dining room chairs and of course my trusted Gymboss Interval Timer . Because I was in the gym this morning, I limited this workout to 12 minutes. It was not an easy 12 minutes, so don’t be fooled. If you want to extend this workout, you may do 2 rounds of the 12 exercises.
I set my Interval Timer for 12 cycles of 15 seconds rest and 45 seconds effort. I kept a record of my reps per exercise which are in brackets next to the descriptions.
The exercises are:
- Burpees ( 15 )
- Elevated Single Glute Raises (right) ( 15 )
- Elevated Single Glute Raises (left) ( 16 )
- Triceps Dips ( 16 )
- Burpees ( 14 )
- Bodyweight Curtsy (right) ( 22 )
- BW Curtsy (left) ( 23 )
- Staggered Push Ups ( 12 )
- Burpees ( 15 )
- Reverse Lunges with High Kick (right) ( 22 )
- Reverse Lunges with High Kick (left) ( 21 )
- Elevated Push Ups ( 11 )
This workout has a great mix of exercises for sculpting your legs, arms and shoulders, while burning fat by keeping the heart rate elevated throughout. It also works, your chest, core and back, providing a full body burn.
This workout can be made more challenging by using a Kettlebell during the leg exercises, or repeating the workout again.
I hope you enjoy the workout and will leave me a comment on how you did.