Post Fourth DUFifty Workout

By Sunday evening, my body was starting to feel the effects of eating unhealthy several days in a row. Monday morning I typically do a 30 minute strength circuit, but this week I opted for a longer rotation. I needed a good sweat that would leave me feeling strong. Total workout time today was a minute over 45 minutes (Yes, I cranked it out today!).

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Warm up – Jump rope for 2 minutes. If you don’t have a jump rope, consider doing an active warm up for 2 minutes (jumping jacks, body weight lunges/squats, jog in place, seal jacks, etc). You will notice that I jump rope for 2 minutes at other points in the workout. Again, if jump rope is not your thing, do something active. You could even make your movements explosive (explosive lunges/squats, run in place).

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Workout – For the workout you will need one heavy kettlebell and two medium dumbbells. There are four stations that you will alternate between.  I took a stab at jotting them down, so I wouldn’t forget what my plan was.  Part of completing a good workout is being prepared! 

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Station 1Kettlebell swing/burpee combo – I do these A LOT. You will be breathless in the first five minutes. Start with 10 kettlebell swings, followed by 10 burpees. Next 9 kettlebell swings/9 burpees. Do this until you get to 1 each.

Station 2 (Dumbbell circuit) – Complete the following exercises sequentially three times before moving on to the next station.

  • Step-ups x10 each leg (hold your medium weight dumbbells)
  • Isolated bicep curls x10 each arm
  • Knee to elbow plank hold (feet elevated) x10 each leg (we call these “Peter Parkers” at FiA)
  • Kickback/Fire Hydrant x 10 each leg, each exercise – In a table top position, place one dumbbell behind the leg that will be exerting effort where your knee bends.

Station 3 – Jump rope for 2 minutes (OR see warm up for modification).

Station 4 (Kettlebell circuit) – Complete the following exercises sequentially three times before moving on to next station.

  • Goblet Squat x10
  •  Kettlebell side bend x 10 each side
  • Tricep Dips x10 (body weight off)
  • Kettlebell upright row x 10

Repeat Station 1Kettlebell swing/burpee combo – this time instead of starting with 10 kettlebell swings/10 burpees, start with 5 kettlebell swings/5 burpees and work your way down to 1 each.

Repeat Station 2 (Dumbbell circuit) – This time complete all exercises sequentially two times before moving to next station.

Repeat Station 3 – Jump rope for 2 minutes (OR see warm up for modification).

Repeat Station 4 (Kettlebell circuit) – This time complete all exercises sequentially two times before moving to next station.

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