DOMINATING WORKOUTS
Define Me Hill Sprints
Hill sprints are an example of High Intensity Interval Training and provide a defining metabolic session that burns a large amount of calories in a short amount of time. Hill sprints can also be used for functional strength training as our bodyweight acts as resistance, challenging our whole body throughout the workout!
WARMUP 15-minute light jog
THE WORKOUT 14 sprints up a hill. Sprints 1-3: 50% effort Sprints 4-7: 75% effort Sprints8-14: 90-100% effort
COOL DOWN 15-minute light, static stretches that focus on the lower body (legs)
Defining Kettlebell Swings
sharp sprints and fast runs over 25 metres
This kettlebell fat loss workout combines the awesome kettlebell swing with short, sharp sprints and fast runs over 25 metres.The sheer awesomeness of this workout is that it can burn an abundant amount of calories in a short time frame while inducing a strong cardiovascular component. The workout really dominates the legs, hips, bum and core. Double Handed Kettlebell Swings are suggested but to amp it up further there is no harm in swinging 2 beastley kettlebells, one in each hand!
WARMUP 10 minutes of mobility exercises and dynamic stretches to warm the muscles, tendons, ligaments while
GETTING IN THE ZONE TO BLAST SOME FAT! THE WORKOUT
- Kettlebell Swings 15 reps, sprint 50 Metres and walk back to kettlebell
- Kettlebell swings 20 reps, sprint as above
- Kettlebell swings 25 reps, sprint as above
- Kettlebell Swings 30 reps, sprint as above
- Kettlebell swings 35 reps, sprint as above
- Kettlebell swings 40 reps, sprint as above
- kettlebell swings 35 reps, sprint as above
- Kettlebell swings 25 reps, sprint as above
- Kettlebell swings 15 reps, sprint as above
COOL DOWN Brisk walk and stretching for 10-15 minutes. This workout works equally well if you happen to train outdoors near a set of stairs. The stairs should take between 20 seconds and 1 minute to reach the top and can be used in place of sprints.
Definitely Badass Bodyweight
This workout is suitable for all fitness levels.
This is a fun full body workout that targets all of the major muscle groups in one awesome circuit using only your own body weight as resistance. This workout is suitable for all fitness levels. To amp it up, wear a weighted vest!
WARMUP Jogging on the Spot. Jogging on the spot is an excellent way to warm-up at the beginning of your workout.
THE WORKOUT Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 2 to 3 times.
This is a fun full body workout that targets all of the major muscl
- Alternating Lunges. Do this for 1 minute. The alternating lunge is lower body exercise that targets the glutes, hamstring and quads. This exercise is suitable for all fitness levels.
- Body Weight Burpee. Do 10-15 reps on each side. The body weight burpee is an exercise that targets all of the major muscle groups. This is a great compound exercise that is suitable for all fitness levels.
- Spider Sprawls. Do 10-15 reps. The walkout spider sprawl is a beginner full body exercise that is suitable for all fitness levels.
- Jumping Jacks / Star Jumps. Do this for 1 minute. Jumping jacks or star jumps are easy and effective and can be used as a warm-up exercise or cardio intervals.
- Bodyweight Squat. Do this for 1 minute. The body weight squat is a beginner lower body exercise that targets the glutes, quads and hamstrings.
- Ab Crunches.Do 15-20 reps. The ab crunch is a beginner exercise that targets the mid-section and is suitable for all fitness levels. Body
- Side Plank. Do this for 30 seconds on each side. The body side plank is a beginner level core conditioning exercise that is suitable for all fitness levels.
COOL DOWN Brisk walk and stretching for 10-15 minutes. This workout works equally well if you happen to train outdoors near a set of stairs. The stairs should take between 20 seconds and 1 minute to reach the top and can be used in place of sprints.