Hope you all remembered to say “rabbit, rabbit” this morning! (That’s a 90’s Nickelodeon reference for all you coughcoughluckybitchescoughcough who are too young to know what I’m talking about.) This workout is a quickie (took me just under 15 minutes), but how long it takes depends on your fitness level and how hard you push yourself. Write down your time, and then a month from now, try it again. It’s a good benchmark of your progress, and having a time to beat is a great motivator to push yourself.
300-Rep Time Challenge
Equipment I Used:
- 25-lb kettlebell
- Exercise mat
Go through the following sequence THREE times, as fast as you can without sacrificing form.
- 20 Burpees: The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead.
- 20 One-Leg Bridge Lifts (on each side): Start in a bridge position with your right leg held out straight, hovering above the ground. Your body should be in a straight, inclined position (squeeze your glutes!) throughout the exercise. Lift your right leg straight up so that it’s perpendicular to the floor, then slowly lower back to starting position.
- 20 Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25-lb bell.
- 20 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.
Really push yourself during this workout and then leave a comment with your time so everyone knows how awesome you are. 🙂
tank: Firedaughter Clothing