Workouts that build strength, burn fat, and build endurance should be at the top of the list for those of you that want to feel and look your best. I know that when I workout, it is the intensity and the efficiency that I go for. I hate a boring day at the gym where there is no challenge, and you should to if you are looking for results! Forget boring workouts that don’t engage your entire body, let alone tap into the competitive edge that we all have. Go for the ones that leave you spent!
Today in my bootcamp, my girls killed it! We had a 10 minute warm up of jumping jacks, shoulder circles, kettlebell swings and alternating lunges, then got right into my “Chipper Workout”. (For more workouts like this, sign up for my newsletter on the side of this page.)
The idea is to knock off reps in a manner that goes from upper to lower body moves. There are explosive moves, slow and rhythmic moves, fast and powerful moves, and some that require just plain old strength and focus. Here was the workout that every one of my girls finished in 50 minutes.
Chipper Workout
100 Flutter Kicks
80 Kettlebell Swings
40 Push Ups
80 Kettlebell Deadlifts
30 Inverted Chest Presses
100 Tire Steps
40 Standing Rope Rows
5 Sled Runs with 45lb plate
50 Jump Squats
12 Trap Bar Deadlifts with 125 lbs.
30 Barbell Shoulder Presses
By knocking off 5’s, 15’s and sometimes 20’s of these exercises, my girls sweated up a storm while moving quickly to finish the workout before the time was up!
The two first finishers were 50, and 65 years old I might add. Not bad since we have a some 20 and 30 somethings in my class.
Want to get your body fit, tight and strong? Use workouts that build strength, burn fat AND increase your endurance.
Nothing feels more empowering than taking care of your body. If you don’t no-one else will!
Dawn
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