At last a new workout! Other news is that I passed my Fitness Instructor’s final exam the other day, so I am just waiting on my Certificate to come through 🙂 Next, is my Kettlebells Cert in a couple of weeks! Busy all around guys, it has been a bit hectic. On top of all that, Andrew and I are moving house in the next month, so my workout zone will change, yet again!
Today I decided on another Mix and Match style workout as I really enjoy a bit of everything. Plus going from one type of exercise to another is great for the heart rate. It’s interval training as well because, as you know this style of workout is great for keeping the pace constant and helps with motivation too. It’s not over until the Gymboss Sings!!
There are 2 rounds of 10 exercises to make the whole workout a nice round 20 minutes long. Set your Gymboss Interval Timer for 20 cycles of 15 seconds rest and 45 seconds effort. My little exercise key is included as always in brackets as are my reps per exercise. My Key specifies what each exercise focuses on. Cardio (c), Strength (s), Resistance or muscular endurance (r), Core Activating Exercise (cae), Plyometric (p) or Stabilising (st). The exercises are:
- KB Squat, Catch and Press (r,c) (15,14)
- KB Renegade Row (r,cae,s,st) (17,15)
- Staggered Push Ups (s,r,cae) (14,12)
- Hanging Leg/Knee Raises (r,cae) (16,15)
- Lunge Jumps (c,p) (21,22)
- Hanging Oblique Raises (r,cae) (17,15)
- Plank Climbers (s,r,cae, and a little c) (18,19)
- Pull/Chin Ups (s,cae) (5, nearly 6 boo)
- KB Side Step Up (right) (r,c,st) (17,16)
- KB Side Step Up (left) (r,c,st) (18,16)
There we go, another variety workout that can be done at home with a few bits of equipment, but nothing too expensive. If you don’t have a step or bench, just use a steady chair, if you don’t have a pull up bar you can do another back exercise instead. These workouts can be adapted to suit your needs, they are only a guide.
I hope you all enjoy this workout as much as me. If you did and want regular updates, then you can join me on Facebook, Twitter and Subscribe to my Site and/or my YouTube Channel “Kitty8Tim”, for notifications of all new videos etc. It’s great to keep in touch with everyone and I don’t like missing anyone out 🙂
Anyway, I must head off here as I am heading out to meet a friend for a wee coffee and a chinwag LOL (gotta love that word) 😉
Until next time, take care everyone.