If you like killer H.I.I.T. style workouts then this will get your heart pumping, blood flowing and fat melting. This is the exact workout my tribe and I did this past Wednesday in my virtual boot camp class and it was a killer.
I like to call this workout “The Jacks”. The reason being is each exercise circuit combines an exercise for a body part group eg, chest, legs, back, etc. and a jumping jack variation. Just a warning. These are no wimpy “regular” jumping jacks.
Overview:
The workout consists of 6 five minute circuits. Set an interval timer to 6 rounds of 40 seconds work, and 10 seconds rest. You will alternate each round between a body part exercise and a jumping jack variation. You will rest 60-90 seconds between circuits.
Equipment Needed:
- A pair of dumbbells (10 or 12 pounds for women, 15 or 20 pounds for men).
- A kettlebell (15 or 20 pound for women and 25 or 30 pound for men).
- A light monster band
- Exercise Mat
The workout:
Begin with a dynamic warm-up.
See the video below for a demonstration of one of my dynamic warm-ups.
Circuit 1:
Goblet Squats/Squat Jacks
Circuit 2:
Bent Over Dumbbell Rows/Predator Jacks with Monster Band
Circuit 3:
Kettlebell Rotational Lunge Swing/Split Jump Jacks
Circuit 4:
Spiderman Push-ups/Burpee with Floor Jack
Circuit 5:
Push-up Plank Position Floor Jacks/V-Up Jacks
Circuit 6:
Dumbbell Side Lateral Raise/Dumbbell Press Jacks
Finish lying on the floor having a long conversation with God. lol Then do an active cool-down and light stretch.
See the video below for exercise demonstrations.
Give this workout a go and let me know what you think in the comments below?
I also have a great workout that you can do at home with minimal equipment that you can check out here.
If you are interested in our virtual boot camps or one of my other programs please contact me through the website and we can set up a quick call.
Enjoy!
Yours in health,
Kevin