I have a great workout to share with you today that I did a couple of weeks ago for my own workout and have since put several clients through. It’s a killer combo of legs and cardio. But first…
Some puppy cuteness for you. Zoey goes from 90 mph to crash in about two seconds. She is all puppy right now.
Okay, back to the workout.
This workout is a 15 minute “AMRAP” or “as many rounds as possible” of walking lunges, burpees, sit ups and kettlebell swings. So set a timer for 15 minutes and go to town! What I love about this workout is that it’s a major leg and butt burner but also gives you some serious cardio between the burpees and kettlebell swings. Here is a breakdown of each exercise and your options:
- Walking lunges – 16 steps total or 8 per leg. You can use bodyweight, hold weights by your side or hold a plate or weight overhead. I used a 25 pound plate overhead and my clients used anywhere from 10 to 25 to bodyweight.
- Burpees – any variation you would like. You can do a full burpee down to the floor, just to high plank or any other modification. Check out this video for demonstration.
- Sit ups, v-ups or bicycle crunch – your choice of abs
- Kettlebell swings – choose a weight that allows you to swing to eye level with proper form.
I think I finished seven rounds of it in 15 minutes…and had a sore butt for two days after from all the lunges. They’ll get you every time! Let me know if you have any questions and I always love feedback if you try it.
And here’s a quick recap of my week of workouts:
3 mile run
CrossFit “Earn Your Dinner” WOD
2 rounds for time:
10 power cleans (85#)
20 strict ring dips (band assisted)
30 strict pull ups (band assisted)
40 box jumps
50 calorie row
60 double unders (I did 120 singles)
70 sit ups
Um…this workout took me FOREVER! Over 30 minutes and I skipped the second set of jump rope and quit on the second round of sit ups after 50. This was from Metro CrossFit and it certainly got me feeling ready for Thanksgiving Day!
Hot yoga + 3 mile run
Squat & Burpee Ladder Workout (I used a 95# bar for the squats)
3 mile run
Hot yoga + run (hopefully if I can fit it in later)