Saturday, September 22, 2012

Weekend Workout #17

Today's workout is going to require some equipment, so it will be best performed in the gym rather than outdoors.  The equipment you will need are minimal:  Kettlebell, and a Row Machine.

I recently did this workout with one of my clients, completing 3 rounds, and she was exhausted.  Depending on your fitness level, I would suggest you aim to complete 2-5 rounds.

You're going to move from one exercise to the next without resting, then after completing the final (4th) exercise of each round, rest 1 minute (to the point where your breathing has almost returned to normal).  Since there are only 4 exercises, you should work at 90% of max effort.  You will do a certain amount of reps per round; each round doing a few less reps (or a few less meters).

Make sure you stay hydrated during this workout.  I would suggest you have some water or Gatorade handy to sip between rounds.  A good 10 minute warm up is critical, especially since you will be exerting near-max effort.  Doing some easy jogging, some karaoke, a few squats, and even doing a few of the exercises that will be performed during the workout.  If you need longer than 10 minutes to feel warmed up, by all means do what works best for you.

**Beginners may want to reduce the number of reps each round or only complete rounds 3 and 4.

Round 1

20 Kettlebell Swings (2 hands)
40 Jumping Jacks
15 Pushups
500m Row (set at level 10 resistance)

Round 2

15 Kettlebell Swings (2 hands)
30 Jumping Jacks
12 Pushups
500m Row

Round 3

10 Kettlebell Swings (2 hands)
20 Jumping Jacks
10 Pushups
250m Row

Round 4 (this round should be an all-out effort)

5 Kettlebell Swings (2 hands)
10 Jumping Jacks
5 Pushups
150 m Row

Make sure to cool down easy for 10 minutes (walking on treadmill or outside) and do some stretching, especially for the low back.  From all of the KB swings and rowing you low back will most likely be a little stiff.

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