Sexy Super Sculpt Session

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Hi everyone,

Todays workout is brutal and unforgiving, but it will set you up for amazing results! I have combined a great resistance workout with sections of High Intensity Interval Cardio. I went at my own pace through the resistance sections, but then I be used my Gymboss Interval Timer for the cardio sections to ensure I really pushed myself.

The total HIIT time will be 16 minutes, but the whole workout will take you about 30 – 35 minutes to complete.  For the cardio sections set your timer for 45 seconds max effort and 15 seconds rest.  There are 4 exercises per section. The only repetative parts are the cardio exercises,  each of the resistance sections focus on different muscle groups, starting with the compound movements.  Again this workout is performed using Kettlebells.

The workout

Section 1 (cardio HIIT)

  1. Two-Handed Kettlebell Swing
  2. Single-handed Kettlebell Swing (right)
  3. Single-handed Kettlebell Swing (left)
  4. Alternating Kettlebell Swing

Section 2 (resistance)

  1. Kettlebell Deadlift x 15 reps
  2. Kettlebell Front Squat x 15 reps
  3. Kettlebell Sumo Deadlift x 15 reps
  4. Kettlebell Static Squat with figure of 8 x 16 reps total (changing direction)

Section 3 (cardio HIIT)

  1. Two-Handed Kettlebell Swing
  2. Single-handed Kettlebell Swing (right)
  3. Single-handed Kettlebell Swing (left)
  4. Alternating Kettlebell Swing

Section 4 (resistance)

  1. Kettlebell Push-Press x 15 reps
  2. Kettlebell Push ups x 15 reps
  3. Kettlebell Single Arm Row (Right) x 15 reps
  4. Kettlebell Single Arm Row (Left) x 15 reps

Section 5 (cardio HIIT)

  1. Two-Handed Kettlebell Swing
  2. Single-handed Kettlebell Swing (right)
  3. Single-handed Kettlebell Swing (left)
  4. Alternating Kettlebell Swing

Section 6 (resistance)

  1. Kettlebell Sit Ups x 15 reps
  2. Kettlebell Leg Raises x 15 reps
  3. Kettlebell Windmill (right) x15 reps
  4. Kettlebell Windmill (left) x 15 reps

Section 7 (cardio HIIT)

  1. Two-Handed Kettlebell Swing
  2. Single-handed Kettlebell Swing (right)
  3. Single-handed Kettlebell Swing (left)
  4. Alternating Kettlebell Swing

Now cool down, stretch and recover 😉

See you next time

Marianne



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8 Responses

  1. w33f33t says:

    Excellent workout, gave me the sufficient aches to let me know I worked!

  2. Steve xx says:

    Hey Marianne,

    I really like this workout with much more cardio in it, as that is what i really want to improve on along with strength. I am going to come up with some more workouts based on this format, all being full body overall but some maybe more geared towards certain areas like, core, upper body and legs.

    I’m standing there kinda dripping with sweat a bit and my mate comes down the stairs and says ‘it’s not really that heeavy though is it’, probably only having picked it up once!. Everything is easier when you’re only watching it!!!! He was lucky I was in such a good mood ha ha!

    Steve.

    • Marianne says:

      Yeah I really enjoyed this workout, but all that cardio is tough going! It’s a longer workout. This format is challenging.
      Tell your mate to give it a go too 😉

      • Steve xx says:

        He’s a bit of a wuss so I doubt he will 🙂

        My first KB was a York one, but I have found the handle to be a bit thick. It seems to be a KB with a plastic casing around it making it a bit larger all around. Think I will get a more traditional one in a few weeks when I get the next one up. Brodun KBs seem pretty reasonably priced and nice and shiny to which is very important of course 🙂

        http://www.brodun.co.uk/

        Steve.

  3. tempest says:

    cardio section, (the swings)

    most of the cardio 2 handed KB swings i i did 23-30 reps

    single arm swings, 27 or 28

    alternating swings around 14, on each side.

    Windmills i did only ten, because i think my form is crappy.

    (need to practice on that)

    Pushups i only did 10, i and i hate to admit it, but i only did 10. what can i say, i would rather, do them on my knees, than on my toes, and do them crappy.

    any ?’s message me on FB

    Total # of swings….. 392 swings…… wow.. not bad.

    I can’t believe you get close to 50 2 handed swings, you kick some butt girl. the numbers of swings you gave me, was that for each 45 sec session? You do about TWICE AS MUCH AS I DO, and i’m sure you use a heavier bell than me. ugg

    • Marianne says:

      Hi Tempest,

      Well done on completing the workout, this was a REALLY tough one, so much cardio LOL. I think I managed about 40 reps for the 2 H swings in the 45 seconds, I didn’t record how many at the time, but usually I manage about 28 or so in 30 secs. Obviously as I got tired, I managed less.

      I recommended you do 50 as an alternative to using the timer. Slightly more reps, but you don’t have a timer counting down 15 seconds rest, so it compensates for that.

      Well done again, keep it up

  4. Tempest Lowe says:

    I was wondering if it would be too much trouble to give us a alternative , or suggest a number of reps for the times you suggest using the gymboss, for those of us who do not have one? what do you think?

    • Marianne says:

      Hi Tempest, my workouts are only a suggestion to give you an idea, so feel free to adapt it to suit yourself. For the HIIT sections in this workout I would probably aim for 50 reps of 2H swing, 30 for each single swing, and 40 reps for the alternating swing. I hope this helps. If these reps do not challenge enough, then increase the reps or the speed, remember to rest in between.

      Marianne

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