Saturday, February 2, 2013

Weekend "Warrior" Workout # 5

This weekend's workout will involve using some equipment such as kettlebells, a spin bike, a Bosu ball, and a TRX Suspension Trainer.

The workout will consist of 3 pairings of two exercises, and each pairing will be formatted slightly different.  You are going to like this one if you have been doing the same old workout week after week.  This is, however, a very difficult workout and should only be performed by those who have been exercising for several months and have no recent injuries.

For each of the pairings of exercises, you should be working hard enough to the pint where the rest periods are appreciated.  Try to make the "work" portion of this workout as quality as you can.  If your form begins to falter stop, otherwise try to keep pushing hard for the entire length of work time.

Warm up good for at least 10-15 min of walking and some dynamic moves; jumping jacks, seal jacks, forward and reverse lunges, and squats.  Rest for 2 minutes between each pair of exercises.  Total workout time (including warm up and cool down) should take about 60 min.

#1
Perform each exercise for 45 seconds and then rest for 90 seconds.  Keep alternating back and forth between exercises for 10 min.  These will become extremely hard, so pace yourself.

Kettlebell swings

video

Burpees

video

#2
Perform each exercise for 20 seconds of work and only 10 seconds of rest.  Keep alternating back and forth between exercises for a total of 10 min.

Spin bike (no need for a video on this one, pretty self explanatory)

Bosu mountain climbers

video


#3
Perform each exercise for 45 seconds of work and 45 seconds of rest.  Alternate back and forth between exercises for a total of 10 min.

TRX Sprinter Start

video

TRX Jump Squat

video

When finished, make sure to cool down and stretch.  I would recommend walking easy on a treadmill or outdoors for 5-10 min.  This is a difficult workout and will definitely challenge your cardiovascular system.


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