Do any of you have people in your lives who are great at talking the talk about fitness and all their diet ideas and weight loss plans? I do – and they all have something “smart” to say about what I do – Usually it is something negative or a joke with a jag about my fitness “obsession” LOL – What is funny though is that it is these people who think, worry and talk more about getting fit and diet than I ever do.
How do we get these people to stop their words of insecurity, fear of failure or intimidation and come with us to WALK THE WALK? For some strange reason, some people seem to believe only fit people attend the gym and fitness classes!! We need to bring more people with us and let them see that, for everyone alike, fitness is a journey. With every journey, there is ALWAYS a beginning 🙂 Never forget that, and never forget where you started.
Let your friends and family understand your journey and bring them along for the ride. Quite often, when people joke at me, it is because they are lost and simply cannot figure out the way from A to B – so I guide them. Even if they don’t appear to care – they do!
Today’s workout was based on the workout/drill I did with a client at the end of our session. Basically it is a great “all-rounder” workout, encompassing strength, cardio, endurance, speed, and stability elements. It is also great for burning fat, if that is what you are after (although you will only burn fat if your diet is in check).
It is very straight-forward in layout and requires you to set your Gymboss Interval Timer for 8 cycles of 15 seconds rest and 45 effort, then complete 3 separate rounds of 8 exercises. In between each round and at the end, complete as many pull ups (or substitute exercise) as possible.
If you are a beginner, you may want to set your timer to 30/30, or 20/40, depending on your recovery level.
My weights and reps per exercise are recorded below in brackets:
- Kettlebell Thruster (right) (16kg – 15, 15, 13)
- Kettlebell Thruster (left) (16kg – 15, 16, 13)
- Elevated Plank Climber (18, 17, 15)
- Kettlebell Sumo Deadlift (2 x 24kg – 15, 15, 14)
- Diagonal Knee Tucks (31, 30, 30)
- Two-Handed KB Swing (24kg – 27, 26, 26 )
- Kettlebell Renegade Row (2 x 16kg – 15, 14, 12)
- Kettlebell Vertical Swing Burpee (16kg – 12, 12, 10)
Pull Ups (after each round) – 5, 5, 4
Really enjoyed this workout today, it was a nice fast pace with the pull up challenge. I decided to start using the 16kg again and 24kg for the swings – this added a extra challenge, but it made me more determined to do better and push harder.
I hope you all enjoy this workout as much as I did. Take care and I’ll see you soon.