Struggling for some workout inspiration this week?

Try this little circuit which will target all your muscles and also get that heart beat racing! It should take about 20mins so great if you are short on time as well.

It’s not for the faint hearted, but I promise you will feel incredible once you are finished!

 

A1) Kettlebell Swings x 20

A2) Goblet Squat x15

A3) Mountain Climbers x10 each side

A4) Press Ups x 5

A5) Rower x 200m OR Stationary Bike x 800m

Repeat 6 times or as many times through as possible in 20minutes. 

Key Points: 

Click on the titles to see demonstrations of the exercises!

Kettlebell Swings:

green keyThis movement will target muscles in your hips, bum, hamstrings, back, abs, shoulders…basically a great full body movement.
green keyUse a weight which is testing, not too light but not too heavy so that you are compromising on form.
green keyKeeping feet on floor about shoulder width apart and swing the bell up to about level with your shoulders.
green keySqueeze your bum at the top of the movement.
green keyMake sure you are in control of the movement at all times and don’t let momentum take over.

Kettlebell Goblet Squat:
green keyThis exercise will target you legs.
green keyKeep the kettlebell tucked into your upper chest with your elbows in.
green keyAs you sink down into a squat, keep knees tracking outwards and force weight through your heels as you come back up.

Mountain Climbers:
green keyAn exercise which will get your core working but also targets your shoulders.
green keyStart in high plank position with wrists, elbows and shoulders want to be inline for stability and reduce stress on shoulder joint. Bum should be low and back flat.
green keyBrace your core, and breathe out as you crunch each leg alternatively into your chest.

Press ups:
green keyA great upper body exercise.
green keyStart position is again a high plank, with hands slightly wider than shoulder width apart.
green keyBrace you entire body before lowering to the floor, imagine that you are pushing the floor away from you as you come back up.
green keyDon’t let the bum dip or raise at any point.
green keyIf you can’t do a full press up just yet, then get into a high plank before dropping onto your knees to perform the movement.

 

 

Give it a go and let me know what you think!

Love Abi xxx

#trainwithabs