Saturday, April 13, 2013

Weekend Workout #15

For this weekends workout you will perform 10 exercises, many of which will be one-sided.  The exercises will combine high intensity cardio and strength.  Each exercises will be performed for 45 sec followed by a short 10 sec rest interval.  By having such a short recovery time, your HR will remain high during the entire workout.  Try your best to keep the rest intervals to only 10 sec. to get the maximum benefit of this workout.   Rest longer between exercises only if you cannot maintain good form during the exercises.

The equipment you will need for this workout include the following:
     1. Kettlebell/s (you may use only 1 weight or a few different weights)
     2. TRX Suspension 

Make sure you are warmed up good (as with all workouts I post) before starting this workout.  If you finish the workout and feel like you need more, repeat the circuit a 2nd or even 3rd time.  However,  allow your body to rest about 2 minutes after the last exercises and determine then if you want to do another round.  make sure you hydrate before and after the workout, because you will have very little time to do so once the workout starts.

I would recommend that if you have a timer (or GymBoss) to use it.  Set your timer to "Beep"so that you don't have to look at the time; you just start and stop exercising when the timer or GymBoss beeps.  There is another great App you can get for your I-Pad or I-Phone called "Seconds" that works great for interval training.  You can even sync in music with it.   I have used it several times and really like it.  The only negative I found is that you cannot save any of your settings for future similar workouts.

45 sec. on, 10 sec. off.  
Rest 2 min. between rounds if doing more than one.

1-Arm KB Snatch
1-Arm KB Clean and Press
Jump Squats
1-Arm KB Windmills
Split Lunge Jumps (also known as scissor jumps)
Push Ups
2-Hand KB High Pulls
TRX Sprinter Starts
1-Arm KB Swings

Cool Down 10 min. with some easy walking and stretching

No comments: