Fat-Burning, Body-Sculpting Super Mix!

Hi everyone,

Over the last while I have been experimenting with new and old equipment and trying to utilise all of the tools I have available to me to get the best workout I can. As a way to further my trails, I thought I would mix together a bit of everything today and try and get the best of all the worlds 🙂 So today’s workout includes Kettlebells, Body Weight, Resistance Bands and Stability Ball exercises.

When choosing exercises to include in a workout I always like to have at least 2 cardio-based ones in order to ramp up the heart rate in between those exercises that are resistance based. With kettlebells, a lot of exercises are a bit of both anyway. I have marked the cardio exercises with a “C”, resistance with a “R” and strength with an “S” – You will see that each exercise is often a combination of more than one of these, which only adds to its benefits.

The Workout

There are 8 exercises and I did 4 rounds in the end. I used my Gymboss Interval Timer to keep track of the time and judge how many rounds to do. You can do the same of course. The 8 exercises are:

1. Kettlebell Front Squats (R,S) X 10 Reps
2. Evil Burpees (C,S) X 10 Reps
3. Assisted Chin/Pull Ups (S,R) X 5 Reps
4. Hanging Knee/Leg Raises (R,S) X 10 Reps
5. Kettlebell Vertical Swings (C,R,S) X 10 Reps
6. Dive-bombers (S, R – and also flexibility) X 10 Reps
7. Single-Leg Stability Ball Curl (right) (R) X 10 Reps
8. Single-Leg SB Curl (left) (R) X 10 Reps

I completed my 4 rounds in 23 minutes and 47 seconds. I said in the video about stopping the clock a few time to adjust the camera, so my time was probably more like 25 minutes, but it’s hard to say.

Notice how I have kept the reps quite low for this workout. I did this on purpose. Because there are not intervals for rest periods, I thought that by keeping the reps low I would be able to move through the exercises quicker and it would keep me motivated. I really enjoyed the change of pace for this workout as it’s not all-out intense, but it still gets you sweating. Also try, if you can, to use a challenging KB weight.

I hope you enjoy this workout as much as me and that you will post your times if you completed it.

Cheers

Marianne