For those of you in the U.S., Independence Day is tomorrow so most likely you will be planted somewhere at a cookout or party.
First of all. If you have been listening…you won’t have to worry about your “increased Calorie intake” during the holiday weekend IF you have been CONSISTENT! Have fun!
If you are still looking to burn a few extra Calories hoping it will help cure your guilty conscience then keep reading.
Here is yet another example of getting more out of less. This quick workout is adapted from a crossfit workout I have seen. You can do this inside on a treadmill or outside on a track.
Complete everything you see here for time (as fast as possible)
1.) 1/4 mile on the treadmill (one lap on a track)
2.) 50 Kettlebell swings
3.) 1/4 mile
4.) 50 Medicine ball slams
5.) 1/4 mile
6.) 50 Dumbbell rows (3 point stance, hand on bench)
7.) 1/4 mile
8.) 180 degree Trunk rotations with exercise tubing.
You will be gased!
Just complete the 1/4 mile as fast as you can. Kettlebell swings, med ball slams and dumbbell rows choose a weight you would perform 15 reps with while having great technique. When doing this workout it is meant to be fast but still under control.
The trunk rotations with tubing I tied (wrapped) one end around a machine at the studio but you can use anything that won’t move! Face where you attach the tubing and rotate with your hips, pivoting on your feet as in a golf swing, 180 degrees – no further around than that.
Have fun. Sweat. Get lean.
Dave
www.homeofficeworkouts.com
