Hi everyone,
I put my kettlebells to the side today to give you another body-weight workout. After my 3 night duties I was feeling quite tired and didn’t think I’d have enough energy for the resistance. That being said, this workout was far from easy!
The Workout
The workout is 20 minutes long, consisting of 2 rounds of 10 exercises. Adding a third round is an option if you want and extra challenge. This workout is good for strength, fat loss and endurance.
I set my Gymboss Interval Timer for 20 cycles of 15 seconds rest and 45 seconds MAX effort.
The exercises are:
- Reverse Lunge with Kick-up (right)
- Reverse Lunge with Kick-up (left)
- Dive Bombers
- Plyometric Jumps
- Tricep Dips
- 1/2 Burpees with Push-ups / Burpees
- Single-Leg Deadlifts (right)
- Single-Leg Deadlifts (left)
- Plank Climbers
- Power Jacks
Now repeat as often as you like.
Let me know what you make of this workout, and I’ll be back soon, with a brand new challenge.
Marianne
Loved, loved, loved it!!!! 🙂
Hey Marianne
I did this workout this morning after I did my TGU for 10 min. It was awesome and I was a sweaty heap after! Thanks for the workout. I did add chin-ups because I am trying to work towards being able to do unassisted pull-ups as suggested by Melissa’s site. Granted by the time I got to the chin-ups I was pretty whipped. I also swapped out the pylo jumps as I had already done them this week and put in the squat jump, jump. As I am looking at my numbers my page is covered in sweat drops! Keep up the good work and thanks again.
Reverse Lunge with Kick-up (right) 12,13
Reverse Lunge with Kick-up (left) 16,15
Dive Bombers 10, 9
Squat Jump Jump 17, 21
Tricep Dips 16, 17
1/2 Burpees with Push-ups 12,12
Single-Leg Deadlifts with jump (right) 17, 18
Single-Leg Deadlifts with jump (left) 19,19
Plank Climbers 18, 20
Power Jacks 21, 22
Chin-up 7,7
Wow Heather, what a workout! Single Deadlifts with a jump – eek! Must try those lol I’ve been neglecting my pull ups, I have a bar upstairs but I can’t include them in my workouts. Must get one outside.
Well done again on your workout 🙂
where are you?
Tempest, what do you mean, where am I?
Ok i have to ask, how in the world do you remember what you are doing, are you peeking on your list during filming……… i’m not sure i could do all these moves either, but very inspiring, very good cardio
Hi Tempest, LOL, usually during the first round of my workouts I forget the order of the exercises, so I look at my note book during the rest interval, but by the second round I remember 😉