Hi everyone,
Last week was a crazy one for me, so I was unable to update a new workout for you. Today’s should help to make up for that, as it is a total sweat bath!
The workout is 20 minutes of interval training, consisting of 2 rounds of 10 exercises (to prevent boredom). The aim is to use a moderate weight for higher/maximal reps within the time interval. This workout is great for fat loss, conditioning, toning, and overall cardio vascular fitness.
As an added twist, you can add the Bridging Combo in after each round to include some strength and abdominal work too. Otherwise you may choose to keep the pace going for 2 consecutive rounds.
In the table below I have outlined all three workout levels along with a recommended interval set up with the additional option for set-reps and set times for the beginner version. Depending on your current form and your ability to recover between exercises, you have a few options to choose from.
You can use your Gymboss Interval Timer for both the intervals and the set times, by setting either one or two intervals.
[table id=27 /]
Bridging Combo (optional for all)
- Pull Ups x 3 – 5
- Hanging Leg/knee Raises x 12 – 15 reps
This is a great workout to start off the week and undo those sins from the weekend 😉 Let me know if your face melted off like mine did? I really have no clue why I bother doing my hair and make up before working out or going to the gym, because I always look way worse after 😀 LOL!!
Talk to you all soon.
Cheers
Marianne
Great workout for my Friday 😉
My boyfriend finally made me my plyo box, so the step ups worked better than the weight bench. I also just got my kbs in the mail from Neptune barbell. Unfortunately they are not sturdy enough for the renegade rows, i just used reg dumbells for those. I didn’t do the bridges at the end of the sets bc i just started the 100 push up and 50 pull up challenge yesterday and I am REALLY sore already. HOwever, the workout itself was sufficient. Thanks
take care!
Samantha
Cheers Samantha. Your BF needs a medal for making you a plyo box! Can I borrow him? 😉
Excellent routine, put into practice is strenuous, helped me with the strength-endurance, thank you very much, you’re a fine person.
Thanks 😀
I was supposed to wear make-up for this? LOL. I know why you might wear make-up since the world will see you, but I could never be bothered at home!
I needed to get back into the swing of things after having been away for almost a week again, so this was perfect. I ended up using lighter weights than usual and my reps were lower — I really lost some strength and endurance. Rats!!!
There were some new kettlebells waiting for me when I got home: a 20Kg and a 12 Kg. The 12 has a hideous finish, so I am going to have to sand it down and repaint it, and while I am at it, I just might make it multi-colored, like the AOS guy does… see an example here: http://www.youtube.com/watch?v=eunPWJ57zX0
This was the first time I have had two matching KBs, so I could finally appreciate the renegade rows — they are way harder when you have to balance on the bells (using DBs are easy in comparison!)
Anyway, this was a really enjoyable workout — I find it way more satisfying to do fewer rounds of lots of exercises, rather than lots of rounds of just a few exercises. The bridges were really hard to do after all that work and it was all I could do to manage 4 reps of pullups. Grrr.
Oh well, this is just Monday, so I have the rest of the week to improve!
Thanks for another great workout Marianne — this one deserves highlighting to do again.
~ Gillian
Thanks Gillian, I’m gald you’re back 🙂 I think I am in the same boat with my strength, it seems to have suffered too – but we can support each other in getting it back! Though, it does seem like your body welcomed the rest, given your lack of pain – which is a plus 😀
Just read what I wrote, I’m using my iPhone so forgive my misspelled words .
Small keyboard.
Fantastic workout Marianne ! I know I haven’t blogged in a while, but….
I’m still here. I’ll do my own thing on occasion . I don’t sway to far away as then these workouts would be a killer. Actually they are a killer I mean they’d be worse . Also you have posted so many workouts I really just pick and choose . There’s never a time where I’m stumped in that I dint have a workout . Even the older ines are good to go back to and see my improvement . Stay well.
Thanks
Nice to hear from you Minnie, hope you are well ? 🙂
Glad that you’re still training away. We all need to change things up from time to time, even me 🙂
Never worry about the spelling, I know what you mean.
Hi Marianne…I too had a rough week, haven’t been able to work out since Wednesday, so this was just what the Dr. ordered…and despite having no makeup to melt off ( I rarely wear any when I work out) it kicked my ass.
My numbers were (for me) good in some, not so in others. I maybe should have dropped down in weight on some, as I tended to gas out on a few of the excersises in the second round.
I used a 45lb KB for all..
KB Thrusters (r) 13,12
KB Thrusters (l) 13,11
Plank climbers -lost count, as usual, but did a full 45 secs continuous
Step ups- ditto
Renegade rows -17,15
Two handed swings – 29,26
Vertical swing burpees -12, 10 hit the wall at 10, with about 6 seconds left…
T push up- 9,8…gassed out on second with about 4 seconds left
alternating curtsy- didnt count here either, was focusing on good reps from the left side..
alternating swing- 27,25
Bridge – 9,8 pull ups, 15,15 knee almost-raises. rested about 3 minutes before round 2..
Well, at least I got it done early in the day, which means I may get a second one in later tonight. I think the 4 days or so I took off, had their way with me. Hit the wall a few times, but maybe Im not pacing my self right…lol..yeah, Im sure thats what it is.
Thanks for the workout, Marianne, much needed.
John
LOL John, you’re wise not to wear make up 😛 It’s just a pain in the butt!
Nice work. Wish I could do 9 pull ups :/
Hi Marianne,
this is possibly the stupidest comment you’ll ever get, but whatever it is that you have done to your hair is just great. It looks so beautiful!
And welcome back. I have been awfully busy too, so I totally understand “busy times”.
Ciao 🙂
Bianca
Ha, I knew you would notice 😀
I was sick of the “blocky” blonde, so I bought a home dye kit. I separated the little highlights I wanted to keep (tied them out of the way) and I dyed the rest my natural colour 😀 Guess I was bored and fancied vamping up my look, for some reason 😉
Thanks for your comment! Hope work isn’t too stressful for you :/