Hi everyone,
I am so happy to be back! I injured my back in the gym on Thursday, so I have been taking it easy. Waiting for an injury to heal is so frustrating when you’re off and you just want to exercise! But I’m back now, and I have got a real challenge for you guys today 🙂
This workout should kick your butts into shape, literally. It is 15 minutes long and the idea is to complete as many rounds of the 4 exercises as you can in that time. Four great compound exercises, enabling you to maximise calorie expenditure and fat loss. With the added pressure of a time limit, you are motivated to make the most of it. I would stress that it is vital to ensure you are totally comfortable with the technique, so you don’t injure yourself while competing against the clock.
The Workout
I set my Gymboss Interval Timer for 15 minutes and completed 10 reps of the following 4 exercises:
- KB Squat to High Rotation (10 reps total)
- 2 Handed KB Swings (10 reps)
- Squat Thrust to KB Deadlifts (10 reps)
- KB Thrusters (10 reps total)
A few different exercises there. I have never done KB Thrusters before, but I need to get some practice in – Melissa? LOL!
This workout will burn fat, and shape up those buns for the summer. It will provide a full body challenge.
Guess I better tell you my result. I completed 6 full rounds plus 8 reps of the Squat to High Rotation of the next round. I was ready to die by the end of this workout.
Luckily I have a selection of KBs to choose from, so I can pick a weight that will challenge me for a particular exercise. The heavier KBs are best for the swings and the deadlifts, slightly lighter for the high rotations and thrusters. I am not strong enough to do 10 thrusters with a 16kg! So that is something to work on.
Anyway, let me know how many rounds you manage and see if you beat me 🙂
Until next time (which I hope to be soon).
Marianne
I’m not sure what’s going on, but anytime i watch one of your videos anymore, it always stops
Tempest, don’t know why that’s happening, they’re fine at my end. It will hopefully rectify itself. If not let me know and I’ll look into it.
You’ll like my results. A lot. I’ll post them later!
Melissa, you better not have beaten me LOL!!
I am doing it now girlfriend!!!
Ok, yea i knew the description was in there, but i wasn’t sure if you actually recommended doing 10 reps or if those were your personal counts. sorry
No worries Tempest. Because I was wanting to count the rounds I had to keep the reps constent throughout 🙂
ok i have a dumb question, sorry. but if you are just setting your timer for 15 minutes, how are you working that. because i use a online timer and you can’t manually put in 15 minutes, you have to put a max and rest time in there. Are you completing a certain amount of reps before you go to the next one?
Hi Tempest, it was hard to set the timer for 15 minutes, but I just did one cycle of like a 3 second interval followed by a 15 minute interval. It was the only way I could get it to count down 15 mins.
It’s 10 reps per exercise. The description is in the post as usual.