My dad has been training with an amazing personal trainer (Trent at C2K in Castle Hill, NSW) and comes home nearly dead every time. He invited me to come to a session with him, and needless to say - I NEARLY DIED! This workout below is guaranteed to have you gasping for breath after every circuit. I PROMISE this workout will not disappoint - I burnt 620 calories in 50 minutes!
KILLER WORKOUT
Circuit One
20 x kettle ball swings (12kg)
10 x burpees
20 x lunges
18 x kettle ball swings
8 x burpees
20 x lunges
16 x kettle ball swings
6 x burpees
20 x lunges
14 x kettle ball swings
4 x burpees
20 x lunges
Circuit Two
6 x chin ups (I used a resistance band as there was no way I could do full chin ups!)
20 x walking lunges with 6kg weights
6 x chin ups
18 x walking lunges
6 x chin ups
16 x walking lunges
6 x chin ups
14 x walking lunges
Circuit Three ( this is just one exercise!)
Row 500m on the rower keeping up a fast, steady pace
Circuit Four
4 x chin ups
14x walking lunges (6kg weights)
4 x chin ups
16 x walking lunges
4 x chin ups
18 x walking lunges
4 x chin ups
20 x walking lunges
Circuit Five (repeat x 3)
10 x standing cable rows (10kg)
10 x medicine ball slams (6kg ball)
10 x standing oblique cable twists (10 on each side at 15kg)
Then warm down and stretch. If done properly, this workout is an absolute killer! It'll have you feeling fantastic and fit when you finish!
Miss E.
xox.
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