Right, today’s workout is in 3 sections. The first section is resistance-based and it’s focusing on legs. There are 6 exercises and I’ll repeat them once before moving on. The second section also has 6 exercises and they too will be repeated once. This second section focuses on abs and core. The third section is my trusty Tabata Interval Training for the cardio.
For the first two sections I’ve set my Gymboss miniMAX Interval Timer for 6 cycles of 20 seconds rest and 30 seconds max effort. For the final section the timer is set for 8 cycles of 10 seconds rest and 20 seconds MAX effort.
In most of my workouts this last while I have included cardio as Tabata Interval. I would like to point out that I do other cardio through the week too which is more static. I only point this out because I like variety and for my body type, I know I need more than just Tabata for fat loss. Some people swear by Tabata alone to get them lean, but for me, I think I need more. But everyone is different.
For me, I believe the way I workout will provide enough to help me reach my goal – but, ONLY if my diet is in check (which it is only about 70% of the time :/ ). This is not good enough, it needs to be at least 80% for me to lose the next few % in body fat. It’s a long haul, but I will get there. It’s about finding the right combination of diet, exercise and focus.
So now on to the workout:
- Kettlebell Reverse Lunge (right)
- Kettlebell Reverse Lunge (left)
- Kettlebell Static Hold (figure of 8 )
- Pistols (Right)
- Pistols (left)
- Dynamic Squats
Now repeat one more time. To increase difficulty, add more resistance!
- Stability Ball Crunch
- Side Bridge Raise (right)
- Side Bridge Raise (left)
- Stability Ball Jackknife Twist
- Stability Ball Hand-Leg Transfer
- Stability Ball Pike
Repeat and add resistance where possible. I was going to try a new exercise here as suggested by Rich on an email, but the ground was too uneven to try it. Will try this mystery exercise next time I’m in the studio 🙂
Section 3 (Tabata)
- Kettlebell Snatch (right)
- Kettlebell Snatch (left)
- Mountain Climber
- Mountain Climber
- Squat Jump Jump
- Double Kettlebell Swings
This workout took just over 16 minutes with small rests between sections.
Enjoy, and I’ll see you soon.
PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.