Today's workout comes from FitnessBlender. It is a HIIT (high intensity interval training) workout that incorporates cardiovascular exercises and kettlebell exercises that will provide a great total body workout.
As usual, if you don't want to jump, modify the move by making it bigger and more dramatic. Watch your knees on squats and lunges, making sure to keep the knees bent at no further than 90 degrees. When doing either move, you should be able to see you big toe. If you can't, then your knee is shooting forward past 90.
When doing the kettlebell swing, remember to pop the hips forward--if you don't have a kettlebell, you can use one heavier weight or you can use a gallon jug filled with water, or a gym bag with short handles filled with books or magazines.
Be really careful with the clean and press. If you can't control it without banging your forearm with the weight, go with a lighter dumbbell instead.
Most of the exercises will be done tabata style--20 seconds work, 10 seconds rest. The exercises are divided into pairs (labeled A and B below) You will do each exercise twice (AABB) and then repeat the both twice again (AABB) for a total of 8 rounds or 4 minutes total. The kettlebell strength exercises range between 1 and 2 minutes.
Here's a list of the exercises:
HIIT A: Pop Squats
HIIT B: Broad Jumps + Thigh Slaps
Kettlebell: Kettlebell Swings
HIIT A: Switchfoot Mt Climber
HIIT B: Lateral Burpees
Kettlebell: Clean & Press - one minute each side
HIIT A: High Plank Twists
HIIT B: Switchfoot Jumps
Kettlebell: Around the World
HIIT A: Double Burpees
HIIT B: Lateral Jumps + 3 Knees
Kettlebell: Long Lunge + Extension
You will then do a cardio burnout section--20 seconds each exercise with no rest:
- High Knees
- Jumping Jacks
- Butt Kickers
- Fly Jacks
- Boxer Shuffle
- Toe Touch Crunches
- Torso Twists
- March in Place
A warm up and cool down are both included.
