Keep Beating, Keep Keep beating HEART: Sweaty Morning Cardio Work out

Dumb title, I know. Interval Cardio this morning only lasts 21 minutes (at least for me… feel free to increase the time/rounds).  The only equipment you need is a your body and a moderate weight kettlebell or dumbbell.  Set your interval app timer for 21 continuous cycles of 45 seconds work and 15 seconds recovery and 45 seconds effort. You’ll be doing 3 continuous rounds of the following 7 exercises:

My reps per exercise are in brackets!

  1. Side to Side Step Ups (56, 57, 55)
  2. Kettlebell Vertical Swing Burpee (20lbs) (9, 10.5, 10)
  3. Jump Rope (did buttkick variation) (65, 68, 69)
  4. Two-Handed Kettlebell Swing (20lb) ( 36, 36, 38)
  5. Burpee with tricep push up (13, 12, 13)
  6. Diagonal Touch Dynamic Squats (38, 39, 40)
  7. In and Out Abs (31, 31, 29)

I’m pretty much a sweat bath now.


This afternoon will be followed by Jamie Eason’s Live Fit Trainer Back and Bis.  Obviously didn’t listen again about the No Cardio thing :/

3x12 with 1 minute rest between sets:

  1.  Wide Grip Lat Pulldown
  2. One Arm Dumbbell Row
  3. Seated Cable Row
  4. Underhand Cable Pulldown
  5. Alternating Bicep Curls
  6. One Arm Preacher Curl
  7. Standing Bicep Cable Curl

  1. acanvasfulloftouchups posted this