Well, I arrived safely in Paducah, KY yesterday and so far I am loving it. Everything is so green here, so I like that. I love being in the country side so I am sure this trip will be great!
Today I persuaded Nia Shanks to join me in a quick workout. With me being exhausted and Nia still suffering DOMS from her Sunday leg workout, we struggled with this Killer Couplet Workout! Nia has promised to do another workout with me, as well as our gym-based training, so you can look forward to plenty more material from this trip!
Anyway, as I don’t have much time to type, here is the workout breakdown:
Interval couplets are a killer! There are 4 couplets in total. After each couplet you can have a little extra recovery. Set your Gymboss Interval Timer for 6 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of each couplet.
Nia and I didn’t keep a record of our reps per exercise. And also, we used Nia’s home-made Sandbag for some of the exercises. It is 50lbs (22kg). It’s not the most interesting workout in terms of exercises, but my creativity was lacking due to my tiredness – so bear with me.
- Alternating Reverse Lunges (Nia used 2 x 12kg, I used the Sandbag)
- Super Plank Climbers
- Front Squats (Nia used 2 x 12kg, I used the 22kg)
- Kettlebell Swings (Nia used 16kg, I used 2 x 12kg)
- Clean and Press (right) (used 16kg and 12kg)
- Clean and Press (left)
- Row (I did alternating Bent Over Rows with 16kg, and Nia did TRX Inverted Rows)
- Burpees (we nearly died).
The we messed about at the end on the TRX trying to do dips LOL! It was fun, but I might have needed to rest a little more after my long journey. Tomorrow we plan to go to the gym to do Upper Body Strength training 🙂 I’m looking forward to do Bench Presses!
Hope you enjoyed the video and will try this workout.