Workout Wednesday: Today's Workout

We talk all the time on the blog about how much we love our Intensity class at the gym. It's 45 minutes worth of butt kicking. I thought today's workout was a good one, and one that can be done at home if you have some kettlebells, or you could do the exercises with just your body weight, dumbbells or resistance tubing.

Warm Up

15 burpees

50m sprint

50m frog jumps

200m run

Stations - The starred exercise is done between each exercise. Each main exercise is done for 1 min. Each starred exercise is done for 30 seconds. So it looks like main exercise for 1 minute, starred exercise for 30 seconds, main exercise 1 minute, starred exercise 30 seconds, etc...

Station 1

**Straddle jumps

Kettlebell Hang squats

Kettlebell Deadlifts

Kettlebell pushups

Kettlebell Sumo squats

Station 2 

**Burpees

Kettlebell Swings

Kettlebell Clean and press

Kettlebell Squat upright row

Kettlebell Squat press

"Half time" 

6 min of squats (no breaks between sets) - alternating:

30 sec fast squats

30 sec bottom half squats

Station 3

**Kettlebell Jack press

Jump squats

Alternating lunge back Kettlebell press

Fast squats

Squat step outs - step out with left leg and squat, step in with left leg and squat, step out with right leg and squat, step in with right leg and squat. Repeat.

Station 4

**Kettlebell Shoulder press

Jack pushups

Plank to push ups

Push up alternating leg raise (body in push up position, lift one leg, then the other. Repeat)
Bicycle crunches