Wed 25 Jan 2012

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TIME REQUIRED

Warm up and cool down - 10 to 15 mins

Workout - 30 mins

EQUIPMENT REQUIRED

Skipping rope
Mat
A hill
8kg and 12kg kettlebell
Step or a bench for the dips
Timer

PROGRAM

30 x push ups
10 x sprints (at least 25-50m)
30 x 12kg KB swings
150 x skips
20 x 12kg KB squats
30 x burpees
5 x hill runs (up and back = 1 run, at least 50m)
20 x single arm rows with the 12kg KB (complete 20 on each arm)
15 x squat jumps
15 x tricep dips with the 8 or 12kg KB on your lap
20 x 12kg KB lunges (alternate)
20 x 8kg KB woodchops (10 each side)
15 x 8kg or 12kg KB sit ups
100 x step overs

The aim is to get through the whole program in 30 mins which includes some rest time in between exercises. If you do, then start over! This one is tough and to make it a bit easier just reduce some of the weight.

TIPS

Make sure that your chest touches the ground on the push ups and your arms are wider than shoulder width apart
Ensure that your back is upright when you complete the squats, do not lean foward
Do not lean over on the squat jumps, bend your legs
Keep your shoulders back on the tricep dips

NEED MORE WORKOUTS?