KISS - Keep It Simple Stupid!
Grab a kettlebell and complete as many rounds as possible (AMRAP) of these basic but effective exercises for a total body workout (@jenc1121 & I did 4.5 circuits in 20 mins). Protocol as follows:
1. Swings x20
2. Rows x20
3. Goblet squats x20
4. Overhead sit up & reach x20
5. SL RDL x10 each leg
6. Triceps overhead extensions x20
7. Lateral lunges x10 each side
8. Wide step mountain climbers x20
LETS GO! 💪🏼💪🏼💪🏼
‘Workout Wednesday’ fit tip from me to you 🙂🙃: SUPERSET YOUR EXERCISES - this means you pair 2 exercises together for different body parts (e.g. squats and chest press) or antagonistic muscles (say biceps and triceps) and perform as a pair for multiple rounds.
The benefit: because you’re using different muscles you don’t need to rest between exercises compared to focusing on only one body part or move, enabling a larger metabolic effect, greater overall work output and hence higher calorie burn. Also, it reduces workout time for the same reason - perfect when you’re in a rush. ——
Wearing tights by @casalltraining from @sportsshoes
Barre Fitness - open studio and no equipment aside from this ballet bar...so here’s what I came up with and wanted to share with you...challenging but achievable:
1. Sprinters lunge dip
2. Side plank w/arm 180
3. Split leg side plank w/knee to elbow tucks
4. Feet up push ups
5. Feet up plank w/ knee tucks alternating
6. Feet up plank w/ knee under & extend
7. High feet hip thrusters
8. High feet ab crunches
X20 each ex, 3-5 Rounds.
That took care of my jet lag and the high level bar definitely created extra decline demand compared to using a conventional step or bench.
Find a studio with a bar or simply a high step and give it a go...