I normally call Tuesday “Torture Tuesday” because I’m over the funk of Monday, and ready to get crackin. For me, that’s good. For my clients? Well, you’ll have to ask them… 😉
On Tuesdays, I teach at 7 am and at 5 pm. I thought I’d give you a breakdown of today’s 7 am class so that you can torch the calories at home! [You can also do this at the gym. No matter where you do it, the extra calories in your body are gonna tell you “Peace out! I’m outta here!”]
You’ll need a mat, a heavy weight [we used kettlebells, but you can use a dumbbell or a milk carton filled with sand… or kitty litter… hey, no judgement], a chair or exercise bench, and your water bottle. Please remember to stay hydrated!
You’ll be doing this workout in descending sets. Without resting at any point, you’ll do exercise A 10 times, exercise B 10 times, exercise A 9 times, exercise B 9 times, etc, all the way down to 1 rep of each. Without resting [or at least a very minimal rest], switch to the next two exercises.
A note on how to chose your weights today: you are stronger than you think. LIFT HEAVY!!!! That’s the key to torching the fat! I’ve added YouTube videos at the end to help you learn the exercises. Remember: form trumps reps!
Ready?! [The correct answer is: of course, Heather! Let’s go!]
Warm up: walk/jog in place for 1 minute, followed by 20 second side plank each side. Repeat this for 5 sets.
- 10 Kettlebell swings, 10 triceps dips
- 9 Kettlebell swings, 9 triceps dips
- 8 Kettlebell swings, 8 triceps dips
- etc… all the way to 1 Kettlebell swing [yes, it’s awkward], 1 triceps dip
- 10 lunges left leg, 10 lunges right leg, 10 push ups
- 9 lunges left leg, 9 lunges right leg, 9 push ups
- etc… all the way to 1 lunge each leg, 1 push up
Cool down: high-knee march in place 2 minutes, 30 second plank. Repeat 3 times.
I recommend stretching your quads, glutes/hips, chest, and triceps after this workout.
Here are some videos, in case you have questions:
Your goal: do the “workout” portion of Torture Tuesday AS FAST AS POSSIBLE!!! Get the heart rate up, and keep it up, to get the most out of this workout! It’s fast and effective, so give it all you’ve got!!
If you lifted heavy, skip resistance training tomorrow. Stick with yoga and/or cardio tomorrow, so that way your muscles can heal. If you lifted light for this, you can do more light lifting tomorrow, as long as you don’t do the same exercises. Letting your body recover properly is just as [if not more] important the workout itself.
Have a killer Torture Tuesday!!! 😀