Sometimes I don’t even like looking at my own workout posts on a Monday. It’s like yeah, yeah, rub it in, I was an ass hole all weekend and need to workout. But I spent this entire weekend doing trips to Home Depot and tackling maintenance/cleaning work around my apartment, and then falling asleep at 9PM. So bring it on, Monday.
I originally put together this workout to target my abs, but it was my legs that were burning during it. Not the intended result, but a pleasant surprise nonetheless.
Tabata Circuit Workout
Equipment I Used:
- 25-lb kettlebell
- Gymboss Interval Timer
- Exercise mat
Treat each of the four exercises like a station. At each station, set your Gymboss Interval Timer for 6 rounds of 20 seconds of work and 10 seconds of rest (this 20:10 setup is called a Tabata Interval). Once you’ve completed the 6 rounds, move on to the next station/exercise, and so on until you’ve completed all four. Repeat the entire circuit.
This workout will take you 24 minutes. If you’re looking for a longer routine or want an extra challenge, go through the circuit for a third round (overachiever!).
- Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
- Hindu Squats: A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes, and they will when you’re at the deepest point of the squat. Keep feet shoulder-width apart and move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest.
- Kettle Bell Swings: Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25lb kettle bell.
- Seated In-and-Out Crunch: Start seated on ground with fingertips by your sides for support, and lean back with legs outstretched and slightly elevated. Crunch your knees inward toward chest, sitting up to meet them. Lean back, outstretching legs again into starting position. From there, separate legs into a wide “v,” and then bring them back in together. Repeat.