I know that I promised we would have a new Tabata workout this week, but I changed my mind.
Instead, I present to you a new workout that I have been beta testing on some of my real-world clients over the past few weeks. It’s designed to kick the stuffing out of your anaerobic energy system while giving your muscles more than they can handle…all in under 30 minutes.
This should give you lots of extra time for all that Christmas shopping you still need to do.
Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
It’s a very simple workout.
- 4 exercises performed as a circuit with minimal (zero) rest between sets
- Using the same weight for all of the exercises
- 10 sets of each exercise
- In the first round of the circuit, you perform 10 reps per exercise
- In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise
1 Hand Overhead KB Squat – try to keep torso as upright as possible – non-weight hand is held between your legs – squat deep enough so that non-weight hand touches the floor
1 Hand Overhead Shoulder Press using the same arm that was held overhead during the squat. Also using the same dumbbell/kettlebell that you used during the squat
1 Leg Deadlift using the same arm and the matching leg (ie if you pressed with the right arm, use the right leg to DL & hold the DB/KB in your right hand)
Repeat all 3 Exercises for the other Arm
For some people, this exercise is way too easy to be performed in the same decreasing rep fashion as the other 3 exercises. If this is the case for you, stick with 10 reps for every set.
- Repeat this circuit 10 times with decreasing reps per set as outlined above.
- Keep the rest between sets to an absolute minimum
That’s it – simple ain’t it?