Well, so much for my promise to hold down the fort! Turns out that I was pretty swamped at the same time that Kara was swamped, so blogging took a hit. Oh well — I still hit the gym a lot, so I have a bunch of posts scheduled to show you what I’ve been up to with my workout buddy Doha. Here’s the first.
A 30 minute workout! We had to get in and out of there on a busy Wednesday, so I increased the weight to get maximum effect (given our short time frame) from lifting, and finished off with a Tabata to get extra long-term burn.
Circuit 1, complete three times through
- Walking lunges, holding two 15-lb dumbbells (x20 — 10 each leg)
- Sit-up + Overhead Press (x20)– laying on your back, hold a kettlebell upside-down in both hands (the most secure position), with straight arms, directly over your face. So yeah, don’t drop it. With the kettlebell in this postion, do a situp. As you sit up, move the kettlebell over your head. At the top of the sit-up do an overhead press, by bringing the KB down to your chest, and then pressing it back over your head. Lay back down, moving the KB held with straight arms, over your face again. That’s one rep. These are time-consuming… but really good. We did them with 20lbs.
- Speed Skaters (x30) — see video
Circuit 2, complete three times through
- Deadlifts, 40-lb bar (x20)
- Pushups (x20)
- Squat jumps (x30)
Finish it off with 5 minutes of Tabata Training on the treadmill. Alternate 30 seconds of sprinting (or 80-90% of your max effort) with 30 seconds jogging (or 40-50% of your max effort), until you get to 5 minutes!