Are you really to take your metabolism up and burn some calories?
Today, you're gonna work out along side me.
We're gonna do 20 second intervals, 5 exercises --really pushing the intensity-- and then
you're gonna get 40 seconds of rest.
So each exercise, really step up, really challenge yourself.
And then really take that 40 seconds to let your heart rate come down, catch your breath,
and then go again for the next exercise.
Now when you finish all 5 exercises, you're gonna go ahead and repeat the circuit again,
doing the opposite side on some of the single-sided exercises.
Ready?
Let's do this.
So, first exercise: We're gonna go ahead and use one weight, right in front of you.
Grab ahold of that weight, bend your knees, pick that weight up, and here we go for 20
seconds.
We're gonna do Front Squat Push Press, pushing it overhead.
Ready, set, go: Lowering down, up overhead.
Core's nice and tight, as you press that weight overhead.
Lowering down, overhead.
You should really start to feel your heart rate pick up, getting a little bit out breath.
You got 5 seconds to go.
And, good.
So we got 40 seconds.
Catch your breath, let that heart rate come down and get ready for the next exercise.
Next exercise, we're gonna be using the TRX -- we're gonna do a Single Arm Row.
So for this exercise, you're gonna have your TRX in a single arm position.
Go ahead and grab ahold of that TRX, and start with your feet shoulder-width apart, core
nice and tight, body in a straight line, shoulders down, and let yourself hang from the TRX,
and then you're gonna give me a rotation to one side.
So, again, pulling yourself up, row, down and twist.
So here we go for 20 seconds on.
And again, up.
Core's tight the whole time.
And let's do two more.
Here we go, one more.
Core tight, twist, up and pull.
Okay, moving into our next exercise: We have TRX Rear Foot Elevated Split Squats.
So you're gonna pull this down, so it's a good height.
Again, you have 40 seconds to catch your breath.
Let that heart come down.
After that 40 seconds is up, you wanna get yourself into position: Place one foot in
the TRX.
Nice and tall.
Core tight.
And we're gonna be performing split squats, lowering yourself down and up for the 20 second
period.
So, on your mark, get set, and here we go: Chest up tall, lower down, bring it up.
20 seconds.
Keep those shoulders back.
Core nice and tight.
Here we go -- 10 more seconds.
And 5 seconds more.
Keep pushing, keep that knee right over your toe, keep it in line.
And, done.
Perfect.
We got two exercises to go.
40 seconds of rest, catch your breath.
Next round is a T Push-Up.
So we're gonna be doing a push-up, and then balancing ourself on one arm and then the
other, alternating sides.
So after your 40 seconds, we're gonna get into that push-up position, and here we go:
Core nice and tight, full range of motion.
Take it all the way down, and turn, take that arm up.
And, again: All the way down, turn your body, hips to the other side, turn and look at your
hand.
Give me as many repetitions as you can in the 20 seconds.
Keep going all the way down, and up.
Now, really keep that form -- don't lose that form.
If you get tired, take a rest.
Don't keep going if you start to lose your form -- keep your form.
And that's 20 seconds.
40 seconds of rest, and we finish with one final exercise.
This last exercise is a Swing.
So you're gonna use a kettlebell.
Get ready for that 20 seconds.
Again, let that heart rate come down, catch your breath and get ready to do Swings for
20 seconds.
Here we go: Grab ahold of your kettlebell, and go -- 20 seconds.
Remember, we're bending from the hip, lifting that weight straight out with your hips.
Looking good.
Really getting that heart rate up.
Here we go, almost there.
And, done.
Great work out.
Good job.
So that's the entire circuit.
Now you're gonna take 40 seconds of rest -- you're gonna repeat the whole thing again.
On the single-side exercises, makes sure you use the opposite arm or leg.
Great job today.
Have a great workout.