I haven’t really had the heart for my usual posts this week, and it still doesn’t feel quite right blogging–tragedies like Monday’s Boston Marathon have a way of making light, fluffy topics feel trivial. But I put together this workout and post last week and wanted it to run as scheduled. 

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Ra-ra-ra-reeeeeeeee-mix! I feel like a workout DJ—next thing you know, I’ll be doing Sunday Brunch at GEM.

I took segments from some of my previous workouts and combined them into this mashup routine. It’ll take about 30 minutes to complete, and because things are always changing up, you won’t get bored.

I’m including full descriptions below, but as a reference, these are the original workouts I’m pulling from:

• 15-Minute Ab Workout (the first set of exercises)
• 20-20-20 Kettlebell Workout (two rounds of the routine)
• Full-Body Pyramid Workout (six rounds of the routine, starting with 6-rep rounds and ending with a 1-rep round)
• Quick-Hit Countdown Workout (three rounds of the routine, starting with a 10-rep round and ending with an 8-rep round)

Pumps & Iron Workout Mashup

Part 1

(from  15-Minute Ab Workout)

Complete three rounds of the following exercises. Don’t take a break between rounds.

• 30 seconds 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.
• 30 seconds Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
• 30 seconds Boat Pose: If you practice yoga, you’re probably familiar with boat pose. Sit in a “V” pose with legs held straight up at about a 45-degree angle with the ground and arms out straight. If it’s too difficult to keep your legs straight, bend them at the knee for Half Boat Pose. Hold for the 30 seconds.

Part 2

(from 20-20-20 Kettlebell Workout)

Complete two rounds of the following sequence as fast as you can without sacrificing proper form.

• 20 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.
• 20 Goblet Squats: Squat down, legs slightly more than shoulder-width apart, holding the kettle bell to your chest. Make sure your butt is pushing backwards, as if you’re sitting down on an invisible chair. This move, while clearly working the glutes and thighs, is also great for your back—don’t let your torso bend far forward with the weight of the kettle bell.
• 20 Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettle bell from one side of your body to the other.

Part 3

(from Full-Body Pyramid Workout)

You’ll start by going through the four moves, doing 6 reps of each (that’s 6 reps on each side for the side plank twists, and 6x2=12 reps for the kettlebell swings). The next round, you’ll do 5 reps of each, reducing each round by 1 until you reach the tip of the pyramid where you only have to do 1 rep of each exercise.

• Jump lunge mountain climbers: Start in a lunge position and jump up, landing with opposite leg in front, back in a lunge position. Place hands flat on ground and do a mountain climber set (one on each side) so that the same foot ends up in front. Stand back up into lunge position and repeat. To make sure you aren’t working one leg more than the other, alternate the front foot on your uneven rounds of 5 reps, 3 reps, etc.
• Side plank twists with weight (complete on both sides): Start in a side plank position holding a weight in your outstretched arm parallel to the ground. Twist your body in as if your torso were turning into a regular plank position, and as you do so, bring the weight in across your rib cage, crunching as if hugging yourself. I used a 10lb hand weight.
• Medicine ball burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air. I used a 6lb med ball.
• Kettlebell swings x2: This is hands-down one of my favorite exercises. Start with kettlebell 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. Multiply the round by 2 for your rep count (during the first round, you’ll do 6×2= 12 reps). I used a 25lb kettlebell.

Part 4

(from Quick-Hit Countdown Workout)

For the first round, you’ll do 10 reps of each exercise, doubling up the split squats: 10 burpees, 10 leg lifts, 20 split squats, 10 clean and press with each arm. The next round, you’ll do 9 reps of each, and the last round, 8 reps.

• Burpees: Squat down, placing hands on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms in the air.
• Leg Lifts: Laying on your back with hands under your bum for support, lift legs off the ground and up, perpendicular to the ground (keeping them straight the whole time). Lower.
• Split Squats x2: 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.
• Clean and Press (each arm): With feet a little wider than shoulder width apart, bend knees and bring kettle bell from a straight-arm hanging position to closely held by the center of your chest with arm bent. From there, straighten legs as you extend your arm skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettle bell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.

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