I must give credit where credit is due. The first part of this workout came from a colleague at the gym I work from. A big thanks for this one!
every time the bar is dropped 5 burpees
Then 5 rounds
3 Negative rep Pull ups
6 Front squats
9 Single Arm kettle bell swings
12 Hollow Rocks
Then for Time 6 min AMRAP
18 Russian twists
Here is my latest workout. I quite enjoyed this one. I am finding myself working out more at home these days. All I used was a set of heavyish dumbbells (15lbs) and a timer! I did As Many Rounds As Possible for 40 mins! Have fun, work hard!
10 Goblet Squats
10 Sumo Deadlift High Pull
10 V sits
10 Hand Release Push Ups
10 Single Arm DB Snatch (5/arm)
10 Push Press
10 Full Burpees
10 Overhead walking lunge
10 Mt. Climbers
10 Air Squats
This was my workout this morning. I didn't have a lot of time so it was important to get a good bang for my time. This can be done at a gym or at home. I did 4 rounds but depending on you fitness level, your time and goals you can adjust the workout accordingly.
20 Kettle bell swings ( you can use a dumbbell if you are at home)
20 Box Jumps ( you can use a stair for this if you are at home)
400m Run/Row or 2 mins of intense cardio if at home like running stairs or Skipping
20 Wall Balls/Ball Slams or Mt. Climbers if at home
Hi I did this workout yesterday and I really liked it. The Half Marathon is soon approaching so I am spending less time doing resistance training than I would normally but it is still very important to do both for good balance. This workout hit all my major muscle groups and I am feeling it today!! AMRAP stands for As Many Rounds As Possible. Set a timer for 20 minutes and try to do as many rounds as you can.
Pull Up bar
3 Pull Ups
6 Push Press
9 Kettle bell swing
12 Push Ups
I was able to complete 10 full rounds! Give it a go and try to beat me!!
Hi ALL!! I hope you all had a great holiday season. But, this is the week to get back to normal. Back to regular routines, eating well and working out. Last week many of my clients did this workout and we found that it really hit the spot. Not too hard that it left you unable to move the next day but hard enough to get a good sweat on! This workout is great because you can make it as intense as you want, its up to you if you want to add weights to any of these exercises or just use your own body weight! Have fun with it!
1. Standard Push up: 10 reps
2. Wide grip pull up: 10 reps or bent over row
3. Bulgarian split squat: 10/side
4. Bench Press: 10 reps
5. Lat Pull downs: 10 reps or single arm rows
6. Squats: Get low 10 reps
7. Military Push Ups: 10 reps
8. Iso pull ups: as many as you can
9. Walking lunge: 20 total
10. Push Ups
11. Close grip pull ups: 10 reps or plank row
12. Lateral lunges: 20 total
13. Wall sit : 60 secs
14. Front plank 60 sec
15. Side plank: 30sec/side
16. Supermans: 10 reps