Tired of the same routine in the gym week after week? If you find yourself with a case of the dumbbell blues after months of the same old same, try this cardio strength workout that's guaranteed to make your heart pump, your lungs burn and light a match that will smoke your muscles. The bulk of the exercises that you will perform will be body weight exercises. Body weight exercises should be mastered by anyone who enters a weight room because they require the lifter to use his own body. By having control of your own body you can perform motions and actions that could prove to be valuable in real life situations; such as pulling yourself out of a hole that you fell in.
Who is this workout for?
This workout is for anyone who wants to push him or herself and commit to making positive changes in their life. It’s for people who want more results and fewer excuses. If you are unable to complete the given sets and or reps, adjust to better suit your ability and use assistance if needed.
Supplies Needed
The only weights needed other than your own body weight is a kettle bell. Find a space that has enough room and the equipment needed to do push ups, chin ups, dips and kettle bell swings. Also, use a stopwatch to time each of your sets.
First Set
After warming up using a dynamic warm up it time to start. Start with kettle bell swings; perform 10 single arm swings with your right hand, 10 on the left and then 10 two hand kettle bell swings. After those 30 reps are complete move immediately to push ups. Perform 15 push-ups with proper form as quickly as possible (click here to see proper pushup and chin up form). Once the push-ups are finished hop up to the chin up bar and rep out 15 chin-ups. Lastly do 15 dips to complete the first set. Rest for one minute.
Second Set
For the second set everything will remain the same except all of the reps for the body weight exercises will increase to 20. Try to beat the time from your previous set. Upping the reps and decreasing the time will increase the intensity and challenge the body.
Third Set
On this set you will return to the original number of reps for the body weight exercises and increase the number of kettle bell swings to 15 swings on each of the three exercises to increase the cardio component. Once again, try to best your time from the earlier sets.
Final Challenge
If you have anything left in the tank after this full body blast increase all kettle bell swing exercises to 30 reps and perform each body weight lift to failure before moving on to the next.
Record all data from the workout in terms of time to complete each set and number of reps to reach failure and work toward decreasing the times on the first three sets and increasing how many reps it takes you to reach failure for the last set.
Every time you work out it's a personal commitment to your health and wellness. Don’t let excuses get in the way of working out, there is always an opportunity to better yourself through fitness as long as you make it a priority.
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