Great circuit Angela did New Year’s Eve at SST Oakville in Canada. This Metabolic Cardio Circuit not only helps to improve your cardiovascular system but overall strength. Exercises in the circuit target your entire body including core strength, upper body muscular endurance, power, explosiveness, glutes and leg strength. This is a type of workout that Angela would use when training for a Muay Thai fight to supplement her regular high level training. Check it out. One Round Skip for 5 minutes use a heavy rope if possible Perform each exercise for 45 seconds of work followed by 15 seconds transition Repeat the circuit, including the 5-minute skip 2 more times for a total of 3 rounds Metabolic Cardio Skipping Workout 1. Skipping – 5 Minutes (Use heavy rope if possible) 2. Plate Inch Worms – No plates then just do regular bodyweight inchworms 3. Overhead Med Ball Walking Lunges – No Med ball then do regular walking lunges or hold dumbbells by your side 4. Kettlebell Clean and Press L – no KB then use a dumbbell 5. Kettlebell Clean and Press R – You can also use a sandbag 6. Alternate Dumbbell Step Ups – No dumbbells then use bodyweight 7. Med Ball Single Leg Box Squats – L – use bodyweight and perform 2 regular box squats 8. Med Ball Single Leg Box Squats – R – use bodyweight and perform 2 regular box squats Rest for 1 -2 minutes then repeat
WORKOUT FOR FIRM GLUTES, LEGS, ARMS AND CORE I did this Spartacus workout with my cousin Lady Spartan D-Mo. (AND YES I WORKED OUT IN TRACK PANTS AND NO SHIRT – LMAO). It’s quick and effective. Took us under 30 minutes and we were both drenched. This workout is fantastic for firming your glutes, legs, arms and core as well as burning your unwanted fat. This workout targets all the problem areas for a woman. Your glutes, legs, arms and core. All you need is a kettlebell or dumbbell and you are set. Workout Instructions – 10 Exercise Circuit – Complete 3 Full Rounds – 25 Minutes Perform each exercise in succession for 30 seconds of work followed by 10 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise. After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times. EXERCISE LIST 1. Alternate One Arm Kettlebell Swings 2. Dive Bombers 3. Plyo Split Squats 4. Alternate One Leg V-Ups 5. Plyo Kettlebell Sumo Squats 6. Spiderwoman Planks 7. Kettlebell Meet the Queens 8. One Leg Table Hip Thrusts 9. Pyramid Glute Kickbacks 10. Star Burpees and Kettlebell High Pulls WHAT YOU NEED: Gym Boss Timer: http://tinyurl.com/yllwjdt Kettlebells – Dragon Door: http://www.dragondoor.com/shop-by-department/kettlebells/?apid=4be946acb37d2 Post Workout Protein Drink: http://funkroberts.getprograde.com GET YOUR PINK GYMBOSS
Marianne – Men’s Health SPARTACUS Workout http://myomytv.com takes on this great full body workout. Check out my blog for more. Spartacus Workout Revisited (with my 16kg Kettlebell) Hi All, I have wanted to return to this workout for a while now because when I originally did it back in July, I only had my two 12kg Kettlebells at home with me, and I knew at the time there were some exercises that I could have done with the 16kg. So today, I had the opposite problem and only had my two 16kg Kettlebells available, so the pressure was on to complete the entire workout with them. But you know me, I NEVER shy away from a challenge This workout was originally posted in The Men’s Health Magazine, and is marketed as very macho – but who says girls can’t be tough and strong, and be a “Spartacan” LOL? It’s strange sometimes where some of my drive and competitiveness comes from, because I have always gone out to prove that girls can be just as strong (proportionately speaking) than their male counterparts, and if there’s one phrase that gets my blood boiling it’s “You’re good, for a girl”!!! Talk about a flashing red at a bull LOL. I’m not a feminist, but I do advocate for giving people, regardless of gender or stereotypes, credit where it’s due. Gosh I am on a roll today Now back to the workout. There are 3 rounds of 10 exercises. Setting my Gymboss Interval Timer for 10 cycles of 15 seconds for recovery and 1 minute of effort, I recorded my new reps per exercise as set out below: 1.KB Goblet Squats (24,21,20) 2.Mountain Climbers (96,82,79) 3.Single Arm KB Swings (switching at 30 seconds) (18/17, 17/17, 16/15) 4.T-Push Ups (23,20,19) 5.Lunge Jumps (28,25,22) 6.Bent Over KB Rows (18,16,14) 7.KB Side Lunge Touch (16,15,12) 8.KB Renegade Rows (18,15,13) 9.Forward Lunge and Rotate (with KB) (12,9,8) – hate these :/ 10.Double KB Push Presses (11,8,7) – hate these EVEN more :/ :/ Compared to my previous results with the 12kgs, it really has made a big difference. I was soaked in sweat and exhausted by the end, but I was so determined to finish this, and I think I did ok. Those Push Presses were a killer though! I really would recommend this workout to anyone as it really does work the whole body. It can be performed with Dumbbells too as seen in the demo here . I look forward to hearing feedback and scores from those who have dared try this brutal workout Cheers Marianne
LADY SPARTACUS BODYWEIGHT WORKOUT WITH ESTELLA HOM A high intensity interval training body weight and plyometric workout designed to burn fat, and work your entire body. Based on the Spartacus Workout Challenge from Men’s Health magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds.
LADY SPARTACUS WORKOUT To all the lady warriors on the Funk Roberts 4 Week Spartacus Workout Challenge: Here is a high intensity interval training workout designed to burn the fat, work your entire body and tighten up any trouble spots. FULL VERSION – CONDENSED FOLLOW ALONG VERSION – PART 1 FOLLOW ALONG VERSION – PART 2 To all the lady warriors on the Funk Roberts 4 Week Spartacus Workout Challenge: Here is a high intensity interval training workout designed to burn the fat, work your entire body and tighten up any trouble spots. Based on the Spartacus Workout Challenge from Men’s Health magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds. All you need is 1 kettlebell. You will feel the effects of this workout in your arms, abs, glutes, and legs the next day 1. SPEED SKATERS 2. ALTERNATE KETTLEBELL SWINGS 3. MOUNTAIN CLIMBERS 4. ALTERNATING KETTLEBELL CLEAN AND PRESS 5. KETTLEBELL ONE ARM ROW 6. FORWARD LUNGE AND PASS 7. KETTLEBELL OVERHEAD SQUATS 8. SIDE PLANK REACH UNDERS 9. ALTERNATING KETTLEBELL WINDMILLS 10. KETTLEBELL MEET THE QUEENS