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The Sweat Fest Workout

I had a new workout already to go. All the moves are stationary, and I was going to record it while I did it. Unfortunately, we had torrential rain last night and it made the back lanai too slippery. The weather has been too unpredictable. I did it at the gym to see how it flowed. I think it went well. I am going to post the workout with the clips, but I will set up the camera and record this workout.  It is 20 minutes long and super intense. The only thing I needed for the workout was my 30 lb. sandbag and my timer. If you don’t have a sandbag, you can use dumbbells, kettle bells, a medicine ball or even a weight plate. There are three parts to the workout. Take breaks where you need them.

(I did a 10 minute warm-up with the jump rope. 15 Rounds  30 second work/ 10 second rest)

Part 1:  5:00 minute countdown

Runner Hop Clean & Press Combo

(8 mountain climbers – hop in to right side and then to plank – hop in to left side then to plank. Hop feet in and grab the sandbag for a clean & press. Repeat until timer goes off.)

 

Part 2:   1:00/ :45/ :30/ :15

(You will do all 4 exercises for a minute each. Then do all four for 45 seconds, then 30 seconds and finish with 15 seconds. I gave myself 2 seconds to get into position for each exercise. So your timer will look like this   :02/ 1:00   4Rounds  –  :02/ :45  4Rounds-  :02/ :30   4Rounds  – :02/ :15  4Rounds

1)   Right Side Plank Hip Dip – Kick out

2)   Glute lift

3)   Left Side Plank Hip Dip – Kick out

4)   Plank Hip Raise

 

Part 3:  5:00 Countdown

Kneeling Clean & Press Low Squat Combo

(Kneel on ground with weight in front of you. Come up to feet, stay low and flip bag to chest. Stand up and press bag overhead. Lower bag to chest and hold in low squat position. Step to right in low squat and then to left. Lower bag to floor and go back to kneeling position. Repeat standing up with opposite foot.

Let me know how you did.  Enjoy

My scores:

Part 1: 19

Part 2:

18, 14, 7, 5  (1:00 countdown)

14, 18, 14, 22 (:45 countdown)

7, 14, 8, 18 (:30 countdown)

5, 7, 5, 8 (:15 countdown)

Part 3: 19