Workout Wednesday!!!! Just popping in to say “get busy”. I did this cross training workout yesterday and it kicked my ass. I was sore today, which made BodyPump a challenge this morning. This is a total body workout routine that has cardio, strength, bodyweight, resistance training. I’m trying to do more AMRAP style workouts as I like the competition with myself of trying to beat my previous times for a workout. Plus it makes me count reps, which I suck at while doing the movements! This workout was mostly a corrective workout for me to focus on push ups and squats. In the workout video I did 5 exercises, each exercise is done for a specific number of reps as detailed. In the cross training workout I used
Feel free to modify the equipment depending on what you have. The goal for this cross training workout is to repeat the exercises and reps in order for FIVE ROUNDS, and record your time. Then when you revisit the workout later, you try and beat your previous time. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
We start out with 100 reps of JUMP ROPE. I just love it! If you can do double unders, I can’t (yet) then maybe go for 50 double unders as more of a challenge. I am really enjoying Jumping Rope as a cardio workout though. If you have the room to jump rope I definitely recommend it! I admit at 100 reps I tend to lose count, and wonder if it was 55 or 65, so I always go to the lower number. That way I end up doing a few more rather than less.
Then it’s 25 reps of KETTLEBELL SWINGS. I chose a 20lb kettlebell as I haven’t done these in a while, choose a weight appropriate for you. Sink into the semi-squat then squeeze through the glutes to come up to standing. The work shouldn’t be in the arms and shoulders but in the posterior chain – glutes and legs. 25 reps, keeping the core tight. If you’re new to kettlebell training maybe try 15 reps, and a lower weight.
Next we hit the floor for 15 reps of MED BALL SIT UPS. Lay back, bend the knees and grab the ball between the hands. Touch the floor behind you, then sit up and touch the ball to the feet. This one is tough for me with my PKD. I find I tend to ‘baby’ my left side and push unevenly through the hips on the way up. Which is why I’m working to correct it 😉 15 reps done with a 4lb medicine ball.
Ball down and flip over for 10 PUSH UPS. Nothing fancy but these are going to be great training for the upcoming BodyPump 91 release! I injured my left shoulder a few weeks back and I’m still trying to get the strength back. Keep the butt inline with the shoulders and heels, and squeeze it! This is something I’m working on for sure.
Finally 15 Zombie Squats. I could have used the med ball or kettlebell for a goblet squat but I wanted to work on form here. Which is why in the video I go methodically slow. I’m trying to retrain my body. Somewhere along my training the last few months my chest is coming more and more forward. By stepping BACK in the training I can correct, so I can move forward more effectively.
If you’re not sure what I mean about chest coming forward you can watch the video as my form clearly suffers as I fatigue. However you can see below the aim is to get the spine parallel with the shins. I’m sacrificing some range right now (I can go lower) to ensure my chest stays up. I consciously try to think about
Again repeat this FIVE TIMES THROUGH and record your time. Allowing for the little episode where I got attacked by the drooling Dalmatian I completed this workout in – 22:23 post your time in the comments. Then in 2 months try and beat your time.
Disclosure: It’s always my policy to make you aware that links used in this post are affiliate links. This means I earn a small commision on any sales through those links. This means you could be funding my running shoe addiction!