Monday, February 16, 2015

An Interval Workout Worth Trying

Last Monday I said I'd post different workouts we do in our class. They are all pretty good, but I figure I'll post the ones that are good that would be easy to do at home with little to no equipment or at a gym with what most gyms have around on the floor. All you need is a jump rope and kettlebell for this workout.

Warm up (each exercise 40 seconds) - DO WARM UP TWICE
Jumping Jacks
Jump Squats
Push Ups - with a cross-shoulder tap at the top.

Block 1
Jump Rope - 1 Minute
Inch worm push ups (Start in a pike position, walk hands out until in a push up position, do push up, walk hands back) Repeat for 30 Seconds
Jump Rope - 1 Minute
Mountain Climbers - 30 Seconds
Jump Rope - 1 Minute
Burpees - 30 Seconds

Block 2
Kettlebell Swings - 1 Minute
Flutter kicks - 3o Seconds
Kettlebell Swings - 1 Minute
Bicycle crunches - 30 Seconds
Kettlebell Swings - 1 Minute
Toe Touches (On back, feet in air, reach arms to touch toes) Repeat for 30 Seconds

Do Block 1, Block 2, Block 1, Block 2 (or flip it if you're so inclined. Just do each block twice)

Core Work
Plank hold - 1 Minute
Praying Crunches - 30 Seconds
Russian Twists - 1 Minute
Double Crunch - 30 Seconds
Spider Plank - 1 Minute
Reverse Crunch - 30 Minute

And there you have it. It's an awesome workout. If you don't have a kettlebell, you can do air squats or jump squats instead of kettlebell swings. Same with if you don't have a jump rope, just do some kind of squats or lunges - essentially you can do anything for those two as long as it's using your legs and gets you breathing!