I did curtsy lunges in my last posted workout and I’ve brought them back because they were just too awesome. Honestly, I haven’t been using them much in my workouts but they really seem to target the area in my glutes that I am looking to enhance, so BRING ‘EM !! 😉
This workout uses kettlebells, but go right ahead and use dumbbells if you have them. Hopefully sometime soon I’ll make a trip into the city and get myself some larger dumbbells because these 8lbs that I have at home just aren’t cutting it for my workouts. I’ve surpassed the 8lbs in many of my exercises and I need more weight.
Lately I just feel like I can’t even work legs and shoulders, even biceps and triceps at home because I just don’t have heavy enough weights. That’s why you are seeing a lot of high rep, very short rest workouts posted lately (1, 2, 3, 4, 5) I have to do what works for the equipment I have when it comes to my at home workouts, and save the heavy lifts for the gym. 🙂
+ 2 kettlebells – I used 4kg & 8kg for the deadlifts & shoulder shrugs
|| the workout ||
Complete the following reps for each exercise without any rest between exercises.
After completing one circuit, rest up to 60 seconds and begin the next circuit.
Complete a total of 4 circuits, then head on over to a treadmill (or outside with your timer) and get in some HIIT. (workout below)
*When an exercise calls for “per side” I did the total reps in full before moving to the opposite side.
10 CURTSY LUNGE & BENT OVER ROW (per side)
10 BACK LUNGE & UPRIGHT ROW (per side)
15 STIFF LEG DEADLIFT
15 SIDE LUNGE & LOW ROW (per side)
25 PLIE SQUAT & SHOULDER SHRUG
|| the exercises ||
CURTSY LUNGE & BENT OVER ROW
BACK LUNGE & UPRIGHT ROW
STIFF LEG DEADLIFT
SIDE LUNGE & LOW ROW
PLIE SQUAT & SHOULDER SHRUG
|| post kettlebell circuit HIIT ||
In this HIIT workout I’ve suggested a specific speed for each sprint, but this does not have to be the speed for you if it isn’t within your range. You may be a faster sprinter, or a little slower so be sure to adjust the speed along with your experience and comfort range. Just remember to keep it at a high intensity as this is what it’s all about! 🙂
I don’t do a lot of running, but when I do I tend to go really hard and then really need a recovery afterwards. I’ve recently found this new whey protein which is full of natural ingredients. I’ve been using it as my post workout shakes and my body has been loving it. I feel so much more energized and feel that my muscles are recovering super good. That truly shows what good ingredients do to your body. I’ll be posting about it soon in case you’re interested in learning more. 🙂
If there are any types of workouts that you guys want to see, comment below or shoot me a quick email. Any and all suggestions are totally fine, even if it’s something you’d like to see incorporated in my workout plan. All suggestions are welcome. Plus, this blog is to help YOU so any questions you have, feel free to contact me or message me on Facebook!