This workout is ridiculous. We did it in my boot camp this week, and every one hated it (but loved it at the same time).
You’ll hate it too – but you’ll burn a lot of kcals in the process, and you’ll feel great when you’re done.
You have been warned. Now try it at your own risk …
(warm up for five minutes, then -)
- 12 body weight inverted rows
- 12 push ups with a rotation (total)
- 8 KB presses/side
- 8 KB rows/side
Do this circuit three times with as little rest between exercises as possible.
Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves.
- KB sumo deadlift
- squat thrust
- two hand kb swing
- burpee, no push up
- one hand kb swing (:20 per side)
- burpee with push up
- hand to hand KB swing
- burpee with two push ups
Repeat this circuit three times.
THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.
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