This workout should get your heart racing and by the end you should feel like you kicked your own butt. Keep the intensity up! Go for 4-6 rounds, resting 45 seconds to 90 seconds after each one. Aim to get this in 2-3 times this week, alternating with a Strong workout for a total of 4-5 exercise days.
Warm up
Workout:
10-15 back lunges ( 1 per on each side = 1 rep)
8-12 push ups
20 popcorns
10-12 squat thrusts
15-20 kettle bell swings
30s-90s plank
This a 2 part workout. Go hard for the first part and slow and steady on the second. The whole thing should take about 25 minutes including a warm up. Aim to get this in 3-4 times this week, alternating with a Lean workout for a total of 3-5 exercise days and you’ll be feeling good!
Warm Up
Part 1
Go through this as quickly as you can 3 times (if you’ve got more time or the inclination do 4 or 5). Note to self: if you can easily do more reps in the last round you should increase the weight you are using or up your intensity.
10-12 Split Squats
10-12 Chest Presses (from floor)
20 Jump Squats
10-12 Renegades (must do one on each side for a count of 1)
12-15 Triceps Dips
20 Jump Squats
THEN
Part 2
Move slowly here, slower is better…. Go through these 3-4 times
20-25 Bicycles
12-15 Bird dogs
This one is pretty tough… BUT I felt GREAT after I completed it, caught my breathe, and regained the use of my legs 😉 With this one I definitely felt my self heading down the path to leanness. It’ll will also help increase endurance, so any of you runner’s out there give this a whirl a few (3) times a week.
It only takes 16 minutes! Just think, in 16 minutes a day, for most days, not even every day, you can get the body you desire by eating smart and getting these workouts in.
I’ve been so happy to find this method because spending hours at the gym is well, too time consuming and boring…even for me.
Anyhoo, enough of the rant and on to the magic.
The Moves:
Jumping Lunges
Squat Thrusts
1 Leg Tricep Dips
Rock the Boat
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Act Fit, Eat Smart, Be Amazing
A stroll down Manely Beach, Sydney isn’t the best “workout” but it’s great to get the blood flowing and relieve stress.
FourPoints Sydney Dumbbells Only
I did this workout at the FourPoints in Sydney. It’s a decent hotel but the gym is lacking, low ceiling, cardio heavy, dark, carpeted (so grody). They do however have a lovely set of dumbbells! (Don’t forget to warm-up)
4X’s
15 Weighted split squats
15 3 Point Rows
15 Supermans
3Xs
Lateral lunge (each side)
Scapular pushups
3X’s
15 1 leg deadlift hops e/s
10 Explosive push ups
40 low squat jumps
45-90 second plank
My kettle bell collection
Moved for 15 minutes and this is what it looked like:
15 Playground Swings
15 Golf Swings
15 Hip Swivels
15 High Lunges
2Xs 15 Spiderman Lunges
2Xs 15 Reverse Spiderman Lunges
15 Downward Dogs to Cobras
15 Back Slaps
Paired 2Xs:
15 Front Lunges
12 Push Ups
Paired 2Xs
15 Single leg dead-lifts with KB
15 one arm rows with KB
Not beating myself up about the light workouts instead patting myself on the back for moving!
Moderation & Decadence 