This fantastic workout targets strength, endurance, aerobic fitness, stability, balance and will power! It will challenge your whole body and push you to the limit (in a good way!).
Complete 50 repetitions of each exercise, as quickly as you can, while maintaining correct form. You should expect to pause or take short breaks throughout, as the workout is challenging. If you’re unsure if your technique is right, ask a personal trainer at your gym or feel free to ask me for tips in the comment section below! Record your time, repeat the workout each week and watch yourself improve. Please consult a doctor before commencing an exercise program.
What you will need:
Barbell (30% of your body weight for beginners, 50-90% for advanced)
Kettlebell or Dumbbell (15-30% of your body weight)
50 deadlifts
Stand with feet shoulder width apart and toes under the barbell. Grasp the bar with an over hand grip (mixed grip can be used if you’re lifting a very challenging weight) and keep your chest facing forward and feet flat on the ground. Drive through the feet, extending at the hips, knees and ankles until you are standing, keeping your arms straight throughout. It is essential that you keep your core engaged and your back straight to avoid lower back injury.
50 push ups
Start with hands and toes on the floor and your body in a straight line from shoulders to toes. Place your hands slightly wider than shoulders, and directly below them. Ensure the lower back is not arched and the hips are not bent. Keep your core tensed, pulling navel in towards your spine. Bend the elbows and lower the body until your chest almost touches the floor, then extend arms and return to starting position. (Body should remain straight throughout).
50 kettlebell/dumbbell squat swings
Stand with feet shoulder width apart. Bend at the hips and knees, allowing knees to move forward slightly but not pass over toes, until your thighs are parallel with the ground. Keep your back straight, chest upright and keep knees in line with your feet. Arms should be almost completely straight, holding the kettlebell/dumbbell between the thighs. Next, drive through the heels of your feet, pushing your hips forward until fully extended. At the same time, bring the weight almost directly above your head while keeping your arms straight (your arms should end slightly in front of you rather than straight up). Control your movement as you return to the starting position.
50 burpees
Place your hands on the ground in front of you, shoulder width apart. While supporting your weight with your hands, jump your feet back so you are in the “up” position of a push up. Jump the feet back to the starting position, jump up in the air, then repeat.
Have fun, and let me know how you go!
