Smok ‘N Guns & Buns!

Hi everyone,

This workout is for those of you who I have not yet converted to using Kettlebells 😀 It’s a great fat-burning and toning workout that will help define those arms and firm those thighs and butts while melting the fat away.  Again it is a short, but intensive, workout that should be completed with as little rest between rounds as possible.

The Workout

The workout consists of 6 exercises per round.  The objective is to complete 3 rounds as fast as you can.  I completed 3 rounds in 21 mins 14 secs.  The exercises and reps are as follows:

  1. 20 Burpees
  2. 15 Tricep Dips
  3. 20 Lunge Jumps
  4. 15 Dive Bombers
  5. 20 Side Lunge Jumps
  6. 20 Plank Climbers

Let me know how you get on with this workout and post your time.  Friendly competition is good lol


  • February 11, 2010

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