When you’re short on time, it makes sense to combine your weights regime with some heart-rate-boosting moves that give you a high-intensity cardio kick without going anywhere near a treadmill. That’s what this workout does, perfectly complementing the benefits of the Total Body Conditioning Workout. It’s based on three principles I swear by in my own training:
- Combination moves – Working multiple muscle groups at once to maximise blood flow, aka fat burn!
- High-intensity intervals – Incorporating cardiovascular challenges between reps to fatigue the muscles and help them become stronger and leaner, faster.
- Constant movement – Up on your feet. Down on the ground. Bending. Lifting. Rotating. The more movement you incorporate in a circuit, the bigger the challenge and the higher the calorie burn. Simple!
Circuit 1: Legs
Allow 20 minutes; Complete 3 circuits; Rest 1min between circuits
1. Bench step-up with alternate shoulder press
Stack two steps so your thigh forms a right angle to your shin when you rest right foot on top. Now hold a dumbell in your left hand, just beneath your chin. Concentrating on the muscles in your right glute, slowly come to a one-legged stand while pressing the left dumbell straight above your shoulder. Pause at the top, then lower and repeat.
12 reps each side, 3.5kg DBs
2. Box jump with static shoulder raise (Modification: no shoulder raise)
Remove the top step and straddle the single step. Holding a pair of light dumbbells in both hands, bend into a low squat and simultaneously raise the dumbells into a front shoulder fly. Hold you arms where they are, then jump into a squat position on top of the box. Every time you jump on and off, land with soft knees in a squat position.
If the shoulder raise is too much, simply lose the dumbbells and focus on your jump squats! If you feel unstable on top of the box, just jump from a squat straddling the box to a simple standing position on top. Keep the movement quick regardless of what level you choose!
12 reps, 2-3kg DBs
3. ViPR reverse lunge with a twist
While standing, hold a light ViPR (alternatively, a kettlebell will work) in your hands in a static bicep curl position. Now step your right leg back into a reverse lunge and twist your torso over your left knee. Return to centre, stand and repeat.
12 reps each side, 6-8kg ViPR or KB
4. Wide stance globe squat
Time to get your heart rate back up! Jump forward, to the side, to the back and to the other side while holding a wide squat stance. Keep your chest lifted and your core tucked in. It may sound easy but you’ll be surprised how long 30 seconds can be…
30 seconds non-stop
5. Kettlebell plié toe squat
Hold a heavy kettlebell in both hands between your legs as you assume a medium to wide squat stance. Pull your shoulders back and maintain a stong core. Now come up onto your tiptoes, knees pointing slightly outwards, and lower into a deep squat. Hold at the bottom before squeezing your glutes all the way up to the top. Now lower your heels and repeat.
12 reps, 12-20kg KB
Circuit 2: Torso
Allow 15 minutes; Complete 3 circuits; Rest 1min between circuits
1. Tricep press to side plank (Modification: on your knees)
Place your palms on the floor directly beneath your shoulders. On your knees or your toes, lower into a narrow press-up so your arms brush your sides. On the way up, twist to the right and reach your right hand for the roof. Lower again and repeat to the other side.
12 reps in total (6 either side)
2. Mountain climber
Stay on the floor and assume a full press-up position on your toes. Don’t worry, your triceps are getting a rest. Keep your core strong and jump alternate knees up towards your chest, completing as many reps as possible. Don’t let your bum creep up into the air – this one’s only effective when you maintain a straight line along the back of your body.
30 seconds non-stop
3. Renegade row (Modification: on your knees or standing bent-over row)
Reckon renegades have all the fun? Let’s see… Stay in that press-up position (for just one last exercise, promise!), but grip a pair of medium dumbbells in your hands. Keeping a straight spine, slowly row one hand up alongside your chest. Your shoulder should point directly to the ceiling throughout the movement. Lower the weight and repeat on the other side.
You can lower your knees if this is too much, but make sure your core is strong at all times. You can also do this one while standing up on your feet and bending over at a 45 degree angle.
12 reps, 4-6kg DBs
4. High knees
Now you get to stand and give those shoulders some relief! As fast as you can, alternate high knee raises. Keep your back and chest lifted and use your core to lift your knees as high as possible.
30 seconds non-stop
5. Bicep curl
Take a gentle breather while you grab a hold of two dumbbells. Keeping everything above your elbows still, slowly curl the weights from your hips to your shoulders. Lower and repeat.
12 reps, 4-6kg DBs
6. Press-up jack (Modification: plank jack)
Almost done! Get back to press-up position, but this time place your hands much wider than your shoulders. As you lower your chest to the ground, jump your toes out wide. Now jump them back to the centre as you extend your arms. If this feels too demanding or your lower back starts to dip, stay lifted in an extended-arm plank position and keep moving your feet.
30 seconds non-stop
Circuit 3: Abs
Allow 10 minutes; Complete 3 circuits; Rest 1min between circuits
1. Side plank raises
Assume a side plank on either your forearm or your hand. Stack your feet on top of one another or rest the top leg out in front for more support. Rest your hips on the ground then contract your obliques (those muscles along the side of your stomach) to lift your body into a straight line. Complete a full set before switching sides.
15 reps either side
2. Sit up jab
A favourite with boxers (you know, those athletes with ridiculously chiselled abs?), this one works every part of your stomach. Lie on your back and plant the soles of your feet on the ground. Now curl your spine off the ground and pause at the top to punch your right fist across your body, then your left. Lower and repeat.
15 reps, optional 2-3kg DBs
3. Bicycle
Lie back on the ground and lift your legs into table top position. As you extend your left leg out long and straight, twist your left shoulder towards your right knee. Then cycle your right leg out and reverse the movement.
15 reps
4. Dolphin
Get into plank position on your forearms, your core tucked in and the back of your body forming a straight line from top to toe. Now press your hips back so your butt comes up into the air and the back of your body forms a ‘V’ shape. Hold for a second, then lower back into a long, straight plank.
15 reps
5. Superwoman
Flop onto your front (if you haven’t already) and lengthen your arms out in front of you. Take a moment to strengthen those hard-working muscles in your lower back – often weakened by hours of sitting at a desk. Slowly lift your shoulders and toes off the floor, so only your torso remains on the floor like a boat. Hold for a second and then lower.
15 reps
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