As I mentioned last week, I recently put together a 30-minute interval workout for Sara of Fit for a Bride to share with her readers. For those of you who didn’t have a chance to check it out, I wanted to post it here as well. I shot it over a month ago, and am having serious PTSD seeing myself wearing gloves and an ear warmer in these pictures. Winter was brutal—thank tha lo’ warm(er) weather is here!
30-Minute Interval Workout
Equipment I Used:
- 20-lb kettlebell
- 25-lb kettlebell
- Exercise mat
- Gymboss Interval Timer
Set your Gymboss Interval Timer for 45 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 5 times for a 30-minute workout.
- High Pulls (right): Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20-lb bell for these. Bend with your knees, keeping back straight, and grab the kettlebell. Power up, standing as you pull your elbow up, bringing the kettlebell up towards the side of your face. In a controlled movement, lower back to starting position. Keep your core tight as you do these. This move targets your shoulders and upper back, but as with most kettlebell exercises, also works your core if you do it right.
- High Pulls (left)
- Half Windshield with Butt Lift (right): Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until feet are just hovering above the ground. Lift back to starting position and then lift butt off the ground, pushing feet up towards the ceiling. Lower butt to starting position and repeat.
- Half Windshield with Butt Lift (left)
- Burpees with Push Up: This is a traditional burpee except that you’ll complete a pushup when you’re down in the plank position.
- Split Squats: Start in deep squatting position with feet staggered. Back foot should be on the ball; front foot should be flat. Jump up and switch legs, landing back in deep squat with opposite leg in front.
- Elbow Plank: You know the drill!
- Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. I use a 25-lb kettlebell for these.
- Reverse Plank: This is an elbow plank flipped upside-down. Support yourself on your forearms and heels and lift your hips so that your body is in a straight line and hold the position. I always find this move challenging—definitely a little shaking going on at the end!
(Look at how happy and at ease I am in this picture! Clearly not really doing the workout…)
Temps are supposed to reach into the 70s here in Boston today, so I think some happy hour drinks on the harbor are most definitely in order! (And a long morning run outside, of course.)