This week has been very strange, as I have been out of my usual routine with everything. Do you ever get days when you just feel out of sorts and a little down in the dumps? Well that’s how I feel today 🙁 So, I thought I would whip myself back into shape and knock the negativity away with a new workout!
This workout is a mixture of Kettlebell and Body Weight exercises (to add variety), it is also interval training which will hopefully maintain a faster pace throughout, so no hanging around between exercises and sets etc – obey the Gymboss LOL!
For your own safety I need to highlight the only exception to “max effort” in this workout and that is the KB Windmill. Normally I include windmills with set reps, but today, because I wanted this in the workout, I thought I would put it in. This exercise MUST be performed in a slower, more controlled way. No rushing! Not only will you risk injury to your back or shoulders, but you will miss out on the benefits from this great stability and flexibility exercise. If you are not comfortable with this exercise then either drop the weight down, or leave it out and do body weight side hip raises instead.
Now on to the actual workout. If you have one set your Gymboss Interval Timer for 24 cycles of 15 seconds rest and 45 seconds effort. The aim is to complete 3 rounds of the following 8 exercises. I have indicated beside each exercise in one set of brackets if an exercise is cardio (c), strength (s), resistance (r) based or if it is a plyometric (p), stabilising (st) or, core activating exercise (cae). In another set of brackets I record my reps per exercise. PLEASE NOTE – how low my windmill reps are, this should be a guide to the speed you should perform this exercise at.
Now the exercises:
- KB Thruster into Reverse Lunge (right) (r,c) (10,11,9)
- KB Thruster into Reverse Lunge (left) (r,c) (11,10,8)
- Half Evil Burpee (making it half means it will be faster) (s,r,c,cae) (18,17,15)
- Double KB Bent Over Row (alternatives – single arm row, ballistic row) (s,r,cae) (18,17,15)
- Evil Jumps (c,p) (17,16,16)
- KB Windmill (right) (cae,st) (6,5,5)
- KB Windmill (left) (cae,st) (5,6,5)
- Seated Bench Jumps (c,p) (11,9,10)
Sorry if the abbreviations are getting confusing, but I needed to add a few more for this one. As you can see, not only does the variety of exercises serve to prevent boredom, but it also facilitates the use of many different muscular and neural functions. Tying together all these elements results in one heck of a functional workout. All of these aspects are required for everyday movements – so this is what we want to achieve from our workouts, as well as losing fat and looking good of course 😉
So now I’m off to enjoy a nice afternoon coffee and chill out until our big roast chicken dinner this evening.
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