I am so happy to be back! I injured my back in the gym on Thursday, so I have been taking it easy. Waiting for an injury to heal is so frustrating when you’re off and you just want to exercise! But I’m back now, and I have got a real challenge for you guys today 🙂
This workout should kick your butts into shape, literally. It is 15 minutes long and the idea is to complete as many rounds of the 4 exercises as you can in that time. Four great compound exercises, enabling you to maximise calorie expenditure and fat loss. With the added pressure of a time limit, you are motivated to make the most of it. I would stress that it is vital to ensure you are totally comfortable with the technique, so you don’t injure yourself while competing against the clock.
I set my Gymboss Interval Timer for 15 minutes and completed 10 reps of the following 4 exercises:
- KB Squat to High Rotation (10 reps total)
- 2 Handed KB Swings (10 reps)
- Squat Thrust to KB Deadlifts (10 reps)
- KB Thrusters (10 reps total)
A few different exercises there. I have never done KB Thrusters before, but I need to get some practice in – Melissa? LOL!
This workout will burn fat, and shape up those buns for the summer. It will provide a full body challenge.
Guess I better tell you my result. I completed 6 full rounds plus 8 reps of the Squat to High Rotation of the next round. I was ready to die by the end of this workout.
Luckily I have a selection of KBs to choose from, so I can pick a weight that will challenge me for a particular exercise. The heavier KBs are best for the swings and the deadlifts, slightly lighter for the high rotations and thrusters. I am not strong enough to do 10 thrusters with a 16kg! So that is something to work on.
Anyway, let me know how many rounds you manage and see if you beat me 🙂
Until next time (which I hope to be soon).