Hi all,
Can you believe it’s Christmas Eve already!! I will be so sad when it’s all over because I love Christmas so much – guess I love rekindling those feelings of family you had when you are a child. And I love getting to see all my family; Big bro Matthew, Wee bro Richard and Wee Sis Barbara; our original cats at home (Furball and Aslan); and my Mother Dear (aka MD) too of course 😀 I just love it. The day used to be full of more excitement as our Granny and Granda would arrive after dinner to see us all – but they are never forgotten! Family and fun – I hope you all have fond memories or positive experiences to think about and be grateful for too.
I was very fortunate in getting Wednesday night off work, so I was able to squeeze in this workout yesterday. AND it’s a good one 😀
The Workout
This workout has 2 sections. The first is interval-based cardio using a mixture of kettlebells and body weight. There are 4 rounds of 5 exercises, lasting 20 minutes. The second section is more laid back and focuses on abs and core. I used my stability ball and a kettlebell for most of these exercises. There are 2 rounds of 6 exercises, switching between set reps and set time depending on the exercise.
For the first section set your Gymboss Interval Timer for 20 cycles of 20 seconds recovery and 40 seconds effort, and complete 4 rounds of the following 5 exercises. My reps per exercise are in brackets:
- Kettlebell Vertical Swing Burpee (8, 7.5, 6, 6.5)
- Kettlebell Alternating Swing (25, 24, 26, 25)
- Side to Side Step-Ups (39, 37, 37, 35)
- Dynamic Push Ups (13, 12, 10, 9)
- Two-Handed Kettlebell Swing (32, 29, 30, 29)
Now, reset your timer for one manual interval of 45 seconds and use it for the timed exercises in section 2. I got totally distracted by the farting noise of my mat during the 4th exercise, it made me forget to count, so I just gave up at that point and just did 2 rounds the exercises as follows:
- Stability Ball Jack-knife x 45 sec
- KB Windmill (right) x 6 reps
- KB Windmill (left) x 6 reps
- Stability Ball Hand-to-feet Pass (this is the one that made my mat fart) x 45 sec
- Stability Ball Oblique Jack-knife x 45 sec
- Plank Climber x 45 sec
Had a lot of fun with this one! The cardio was great, and loved the dynamic push ups, I have improved so much. But I realised I need to work on my windmills, especially for my left side.
I hope you all get a chance to come and visit if you can for my Christmas Rant/message will be up soon too. I understand you all are very busy today and tomorrow, so if you don’t get back then a BIG HAPPY CHRISTMAS from me, Andrew, Cutie, Tim and Squirt! xo
Cheers
Marianne
