Chin-up bar, kettlebell
KILOJOULES BURNED: 2350
TIME: 30 minutes
As measured by a fit 188cm, 88kg man using a Polar M400 heart rate monitor
Do 10 reps of each exercise in Circuit A, back-to-back. Repeat, this time doing nine reps per exercise, then again doing eight reps. Now do one round of Circuit B (60 seconds per move). Do three more rounds of Circuit A in countdown fashion, with seven, then six, then five reps per move, followed by another round of Circuit B. Complete four more rounds of Circuit A, counting down to one rep per move in the final round. End with one round of Circuit B. Rest only as needed.
Hang at arm’s length from a chin-up bar (a position known as a dead hang) using an overhand grip that’s slightly wider than shoulder width. Pull your chest to the bar, squeezing your shoulder blades together. Pause, then slowly lower your body back to a dead hang. If you can’t perform 10 chin-ups in a row, do inverted rows instead.
2. Split Squat Jump
Step forward with your right foot and lower your body into a lunge position. Jump up explosively, switching leg positions in the air. Land with your left leg forward. Alternate legs with each jump.
3. Dive Bomb Push-up
Assume a push-up position, then lift your hips to form an inverted V. Lower yourself until your nose nearly touches the floor. Pull your body forward, straightening your arms. Return to the inverted V and repeat.
1. Kettlebell Single-Arm Snatch
Spread your feet slightly wider than shoulder width and use one hand to grab the handle of a kettlebell. In a single move, try to throw the weight at the ceiling (without letting go). Keep the kettlebell close to your body, allowing your forearm to rotate up and back as you bring yourself under the weight. Lower it to the floor and repeat. Switch hands after 30 seconds.
2. Kettlebell Single-Arm Swing
Spread your feet slightly wider than shoulder width and use one hand to grab the handle of a kettlebell. Push your hips back as you swing the weight between your legs and up to chest level. Continue swinging. Switch hands after 30 seconds.
3. Kettlebell Goblet Squat
Hold a kettlebell by the sides of its handle in front of your chest. Brace your abs and lower your body as far as you can by pushing your hips back. (Your elbows should brush the insides of your knees.) Pause, stand, and repeat.
4. Kettlebell Deadlift
Spread your feet slightly beyond shoulder width, push your hips back and use both hands to grab the handle of a kettlebell. Stand up, thrusting your hips forward. Pause, lower the weight back to the floor.
Stand with your feet shoulder-width apart. Push your hips back and bend your knees. Squat down, placing your hands on the floor. Quickly kick your legs back into a push-up position. Reverse the move to return to the starting position. Want to increase the challenge? Add a push-up to each rep.