Here is a challenging workout that will leave you feeling stronger in just 36 minutes.
This workout focuses on mostly one sided exercises…and heavier weights. I broke it up into three groups so you have a minute or so between the twelve minute chunks of work. KB = Kettlebell
The Format
Three 12 minute chunks of work. 20 seconds on, 10 seconds off each move. There are three sets – which you stay at each set 4x. Example. For group 1, set one, you would do KB swings, Jumping Jacks, back to KB Swings, Jumping Jacks, back to KB Swings, Jumping Jacks, one final set of KB Swings, and Jumping Jacks. (do each exercise in the set 4x).
The Groups
These groups take 12 minutes. You can set your timer for 24 cycles with 1 tabata if you want to go straight through. You are at each set for 4 minutes. Set one = cardio. Set two = strength. Set three = core.
Group #1
Set one:
- KB Swings
- Jumping Jacks
Set two:
- KB One Arm Clean Left
- KB One Arm Clean Right
Set three:
- Leg flutters
- Sandbag/weight drag (in plank position)
Group #2
Set one:
- Single KB Squat/Press
- Skiers
Set two:
- KB One Arm Snatch Left
- KB One Arm Snatch Right
Set three:
- C-Curve (think hollow hold) heel tap
- Plank Hold
Group #3
Set one:
- Single KB High Pull
- Burpees
Set two:
- KB One Arm Racked Double Lunge Left
- KB One Arm Racked Double Lunge Right
(Reverse lunge, stand up straight, forward lunge on one leg)
Set three:
- Weighted leg raise into a sit up (lay on the floor with weights in your hands, do a leg raise, then as your legs come down, do a sit up with weights in hands, straight arm
- Quadruped reaches
Enjoy!
