THE KETTLEBELL LADDER
Get your heart racing and work every muscle group with this 15 minute ladder. Try to have as little rest as possible between exercises.
For each set perform 10 reps of exercise A, then 10 reps of exercise B. Then 9 reps, then 8 etc until you’re down to 1 rep. Go as fast as you can and try to finish in under 15 minutes
A Kettlebell Squat
A Sumo Squat with Kettlebell high pull
A Kettlebell squat and press
B Russian Twist
THE MORNING WORKOUT
No equipment needed in this 15 minute full body HIIT. Repeat each exercise one after the other with no rest.
At the end of the circuit rest for 2 minutes, then repeat another 2 times through+ 20 Jumping Jacks
+ 20 Squats
+ 20 forward lunges (each leg)
+ 10 push-ups
+ 40 punches
+ 60 sec elbow plank
THE CALORIE CRUSHER
Blast fat and burn calories with this 15 minute punisher. Core, strength and cardio all rolled into one! Grab a barbell and a matt and lets go!
Perform each exercise for 30 seconds. At the end rest for 1 minutes then repeat twice more through
+ Squat Press
THE DUMBBELL COMPLEX
Get in and out fast with this dumbbell routine. Keep hold of the same pair of dumbbells for the whole circuit.
At the end rest for one minute, then repeat another 2 times
+ Clean & Press (8 reps)
+ Squat (15 reps)
+ Romanian Deadlift (15 reps)
+ Two-handed Dumbbell Row (6 reps)
+ Push-ups (until failure)
LOWER BODY TABATA
This workout actually takes 20 minutes so forgive us but it’s worth it for the lower body burn!
For each exercise perform for 20 seconds, then rest for 10 seconds, 8 times. So you perform each exercise for 4 minutes in total. Then move on to the next exercise.
+ Squat jumps – Squat down, then jump as high into the air as you can, and land back into a squat. If you start to struggle try jumping your legs into the middle between squats or change to air squats
+ Back Squats – Load up a barbell and place across your back and squat! Be warned, a light that normally feels pretty light will start to burn by round 5!
+ Kettlebell curtsy lunges – Hold a kettlebell at your waist, step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. … Return to standing, and switch sides to complete one rep. To make it easier drop the weight
+ Sumo Squat and punch – To make this harder try holding light dumbbells or plates in your hands, or for an easier option use no weight. Stand with your legs wide drop into a sumo squat and hold while you perform 2 punches. Come back up and then repeat
+ Jumping lunges/forward lunges – Few options for this. If you really want to get your heart rate racing just perform jumping lunges. If you can’t quite handle that alternate every set between jumping lunges and forward lunges holding a weight in each hand. If that’s still too hard just perform the forward lunges and try to build up