Sexy Super Sculpt Session

Hi everyone,

Todays workout is brutal and unforgiving, but it will set you up for amazing results! I have combined a great resistance workout with sections of High Intensity Interval Cardio. I went at my own pace through the resistance sections, but then I be used my Gymboss Interval Timer for the cardio sections to ensure I really pushed myself.

The total HIIT time will be 16 minutes, but the whole workout will take you about 30 – 35 minutes to complete.  For the cardio sections set your timer for 45 seconds max effort and 15 seconds rest.  There are 4 exercises per section. The only repetative parts are the cardio exercises,  each of the resistance sections focus on different muscle groups, starting with the compound movements.  Again this workout is performed using Kettlebells.

The workout

Section 1 (cardio HIIT)

1. Two-Handed Kettlebell Swing
2. Single-handed Kettlebell Swing (right)
3. Single-handed Kettlebell Swing (left)
4. Alternating Kettlebell Swing

Section 2 (resistance)

1. Kettlebell Deadlift x 15 reps
2. Kettlebell Front Squat x 15 reps
3. Kettlebell Sumo Deadlift x 15 reps
4. Kettlebell Static Squat with figure of 8 x 16 reps total (changing direction)

Section 3 (cardio HIIT)

1. Two-Handed Kettlebell Swing
2. Single-handed Kettlebell Swing (right)
3. Single-handed Kettlebell Swing (left)
4. Alternating Kettlebell Swing

Section 4 (resistance)

1. Kettlebell Push-Press x 15 reps
2. Kettlebell Push ups x 15 reps
3. Kettlebell Single Arm Row (Right) x 15 reps
4. Kettlebell Single Arm Row (Left) x 15 reps

Section 5 (cardio HIIT)

1. Two-Handed Kettlebell Swing
2. Single-handed Kettlebell Swing (right)
3. Single-handed Kettlebell Swing (left)
4. Alternating Kettlebell Swing

Section 6 (resistance)

1. Kettlebell Sit Ups x 15 reps
2. Kettlebell Leg Raises x 15 reps
3. Kettlebell Windmill (right) x15 reps
4. Kettlebell Windmill (left) x 15 reps

Section 7 (cardio HIIT)

1. Two-Handed Kettlebell Swing
2. Single-handed Kettlebell Swing (right)
3. Single-handed Kettlebell Swing (left)
4. Alternating Kettlebell Swing

Now cool down, stretch and recover 😉

See you next time

Marianne