Good morning! It’s been a WHILE since I’ve shared a workout with you, huh? Fear not, even though I took 3 days off from workouts last week, other than that I’ve been working out consistently! I’ve actually been participating in Jill Coleman’s #20×20 Workout, which is all about short, intense workouts. While the workouts aren’t what I traditionally like to focus on these days (think: biceps curls, triceps extensions, etc.), it’s been fun to challenge myself with heavier weights and let me tell you- I’m always feeling it the next day! Her leg workout actually left me sore for 3 days… and I had to shorten it…
The #20×20 workout challenge is actually what sparked the idea behind this workout, but it’s got a lot of Jen Sinkler and Neghar Fonooni flare to it because, what can I say? I love their workouts and workout formats! I challenge you to use a weight that is heavy and challenging, but one that will not compromise your form. If you do this, I promise you’ll be sweaty and tired by the end. I actually had another short AMRAP scheduled to complete after this and was too tired to complete it 🙂
- Banded side step & squat w/medicine ball- Grab a band, preferably a circular one, and place it around your ankles/shins. Grab a medicine ball (I used a 15lb. Dynamax ball) and hold it out in front of you, arms at shoulder height and take a big step to the right, squat and repeat- 5 steps/squats right and left. Tip: Bending your arms and holding the ball closer to your chest will make it easier. You can also use a dumbbell or KB if you don’t have a Dynamax or Medicine ball.
- Kettlebell Rows– Grab 2 kettlebells (same weight) and hinge forward at the waist, engaging your core to protect your lower back. Your back should be nice and flat, chest open and shoulders pulled back- no rounding of the shoulders or arching of the lower back. When you’re in a nice, strong position, pull your elbows back while squeezing your shoulder blades together and then release. make sure to keep your gaze neutral and your core tight the whole time!
- Suitcase Kettlebell Deadlifts– check out this post for a really great tutorial on this exercise!
- HRPU w/knee tucks– Starting in a high plank position, engage your core as your slowly lower yourself to the ground. The first part is the same movement as a push-up, the only difference is you’re dropping your chest all the way to the ground. When you’re ready to come back up, place your hands right by your rib cage and engage your core, chest, arms and legs to lift you back up to starting position in one motion- try not to bring your chest up first and then your core and legs- that’ll hurt your back! If it’s too hard to come up to a full plank, you can lift to your knees and then toes. Once you’re back in a high plank, tuck the right knee into your chest and then the left knee and then drop to do another HRPU.
- Kettlebell Swings- I’ll leave it to the pro to help you with these 😉 Check out this post for a great, detailed explanation.
- Strict Burpees– Linking back to this post because there are videos!
There you have it! I loved this workout because I got to use a bunch of different “toys” and because it never bored me- nothing worse than a boring workout you have to force yourself to do! As always, if something doesn’t feel right, please don’t do it- there are lots of great substitutions that can yield you the same results.
Love to know if you try this- make sure to tag me (@burpeestobubbly) 🙂
Questions for you: What’s the best/most fun workout you’ve had lately? Do you like to use a lot of equipment or minimal equipment?