This whole series should take about 10 minutes to complete! I repeat this cycle 6 times, taking 1 minute rest in between each set (of ten minutes), which means you’ll be sweating hard core for 60 minutes!! It’s a fabulous workout!! Try it out!! 

Note: I use 5 pound hand weights and a 20 pound kettlebell

Start out in plank position

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Complete 5 push-ups

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Push your body back to downward facing dog

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Do 5 down dog push-ups

Drift forward to plank position

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Repeat 5 x {1 push-up/push back to down dog/1 down dog push-up/drift forward to plank}

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In plank position, slowly lower your body down to your stomach & release your toes to the floor (leave the placement of your hands)

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Push to upward facing dog 5 times in a row (being sure to lower back down to your stomach in between each rep)

Push up to plank and rotate to side plank (lifting your left arm straight up to the ceiling)

Do 10 side plank crunches (on this side)

Rotate to table top position (with your stomach facing the ceiling, your fingertips facing your bottom, and your knees at a 90 degree angle) and do 10 dips

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Rotate back to side plank (this time with your right arm towards the ceiling) and do 10 side plank crunches

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Rotate back to table top position and rep out 10 more dips (being sure to pay attention to your body position)

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Drop down to your bottom and prepare for bridge position

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Complete 5 bridge push-ups (being sure to keep your legs static, using your arms to lower your head down to the ground and then back up)

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After 5 bridge push-ups, roll up to a seated position and then roll back down to your back and prepare for 5 more bridge push-ups

You will repeat this cycle 1 more time, until you’ve done a total of 15 bridge push-ups

After 15 total reps, drop your back down to the ground and roll over to your hands and knees

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Prepare for a headstand

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Push up to headstand position 5 times in a row (being sure to start and finish in the same position each rep)

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Now stand tall and pick up your kettlebell and do 15 kettlebell swings (being sure to finish each swing over head)

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Put your kettlebell down and pick up your hand weights

With weights in hand, circle your arms forward 10 times and then circle your arms backwards 10 times (your arms should be straight out, perpendicular to your body)

Put your hand weights down and pick your kettlebell back up, swinging it 15 more times (finishing each rep over head)

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Now, with your kettlebell in hand, rep out 25 tricep curls followed by 25 bicep curls (complete this set twice, for a total of 50 tricep curls and 50 bicep curls)

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Drop back down to your hands and knees and complete 5 more headstands (making sure you start and finish in the same place)

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Stand back up and complete 10 side crunches (on each side, with your fingertips facing the floor, and trying to touch the side of your knee with each rep)

Complete 10 standing rotations (completing 10 reps on each side)

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Drop back down to the ground, lie on your back, and lift your hand weights overhead (your arms should be pointed up to the ceiling)

Slowly drop your weights down to the ground behind your head and then lift them back up to the ceiling (10 times in a row)

Sit up, drop your hand weights, and pick up your kettlebell

Lie flat on your back lifting your kettlebell straight up to the ceiling

Extend through your shoulders and crunch up towards the ceiling 25 times in a row

Drop your kettlebell and rotate to your stomach

Repeat 10 x {Plank position/Push-up/Push back to down dog/Shift forward to plank}

YOU’RE DONE!!! GREAT JOB!!! NOW REPEAT THIS SERIES 5 MORE TIMES!! 

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  1. Scott D.

    Good stuff, although a touch of arthritis in my right big toe keeps me from doing the standard plank position (have to rest that foot on a medicine ball or on top of my left foot).

    Reply

    1. Kristin

      Thanks Scott and ohhh yes, toe pain and planks definitely sounds like a painful mix. Foot on a medicine ball is a fabulous idea!! Thanks for your wonderful comment! Hope you’re having a great day!!

      Reply

    1. Kristin

      Yoga is fabulous, fabulous…Did I say fabulous??!! 😉 Haha, you’re right!! I just love the moves. They make me feel so good!! XOXO!! Have a great day!!

      Reply

    1. Kristin

      Thanks so much Angie and wheels and headstands are definitely challenging. I grew up as a gymnast and I was even flipping around in an adult gymnastics class not too long ago so I’ve kept up with all my moves. I can imagine learning these moves as an adult can be quite tricky!! You’ll get them down!! XOXO!! Thanks for your kind words!!

      Reply

    1. Kristin

      Ohhhh Charlotte, you should try yoga!!! It’s fabulous!!! Thanks, too!!! You’re always so encouraging!!! XOXO!! Have a great Wednesday!!!

      Reply

    1. Kristin

      Hehe, it’s funny because I came up with this whole thing in my head one afternoon and decided to go through it and time it, etc. I didn’t realize how many moves it encompassed until I sat down and wrote it all out!! It definitely does seem like a lot but each set (although 10 minutes each) goes by fairly quickly!! XOXOXOXO!!! Hope you’re having a great day!!

      Reply

    1. Kristin

      Haha, when I first came up with it and tried it out (the first set), I was like yep, this is pretty fun, but then by set 6, I was like yep, this is pretty tough but feels amaaazing when done!!! Thanks!!! Have a wonderful day!!

      Reply

  2. emmelineruns

    This looks hard! I can’t believe you run that whole thing 6 times through when you do it, when I first read it, I thought once through was the whole workout!

    Reply

    1. Kristin

      Hehe!! Usually at set 2, I’m like ugh, but then as I approach set 4, I’m like, okay, I can do this a couple more times!! Once you get into it, it goes by pretty quick!! Thanks for checking it out!! Have a wonderful day!! Can’t wait to hear how your trip planning/packing is going!! 😉

      Reply

      1. leerunsdistances

        Thanks chica!!! I took today to rest and recovery. I’ve got another fast workout planned for tomorrow … a 10×1 fartlek

      2. Kristin

        Niiiice!! You’re going to have a great workout tomorrow!! You really are such a fast, dedicated runner!! I love hearing about your runs!!

  3. Lauren @ ihadabiglunch

    Like you said on my post, it’s like you read my mind today! I don’t have time to get to the gym today and have plans right after work so I was wondering what kind of fitness I can get into my day before bed. I’m definitely going to take from these exercises and movements, especially because I’m in need of a good stretch AND sweat session 🙂

    Reply

    1. Kristin

      Thanks Lauren!!! We’re thinking a lot alike today!! Cool!!! Taking a group of exercises from the circuit is a great idea and the down dogs feel really great across the shoulders and back!! Have a wonderful day!!

      Reply

  4. Healthy Simple Smart

    This workout looks insane!!! The repeat “5 more times” at the end is a joke right??? This looks like a seriously challenging workout that I will have to try sometime soon! Great job! I like the flow of it!

    Reply

    1. Kristin

      Thank you and ha,I guess the 5 more times seems a bit intimidating!! Hehe!! It’s a great sweat, that’s for sure!! Thanks for your kind words!! I hope you had a great day!!

      Reply

  5. Cassy

    Looks like a killer workout! I love any workout that involves kettlebells for some reason – they make me feel badass I think! lol

    Reply

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