Personal Training Worldwide

This is a great workout for anyone wanting to lose fat, build strength and work on stability, mobility and co-ordination.

Set your Gymboss Interval Timer for 24 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of the following 8 exercises. The repetitions and weight are noted in brackets:

Kettlebell Vertical Swing Burpee (20kg) (11, 10, 9.5)
Plank Climber (24, 25, 23)
Contralateral Reverse Lunge (left leg) (round 1 – 16kg, rounds 2&3 – 20kg) (16, 13, 12)
Contralateral Reverse Lunge (right leg) (as above)
Two-Handed Kettlebell Swing (20kg) (30, 30, 29)
Renegade Rows (2 x 16kg) (19, 17, 14) (was getting way too hot)
Stand-Kneel-Stand (left) (round 1 – 16kg then 20kg) (16, 13, 11)
Stand-Kneel-Stand (right) (round 1 – 16kg then 20kg) (16, 14, 11)

Beginners

Break up the rounds and adjust the interval times to suit your fitness level. For example: 30/30 or 20/40

If the vertical swing burpee is too difficult then just do the vertical swing on its own
Try Body Weight Reverse Lunges instead of the weighted ones
Bent over rows instead of renegade rows
You can try stand-kneel-stands with Body Weight only, or a lighter weight.

For more information, click: www.myomytv.com