trying to get out of bed knowing its freezing cold out there but knowing the sooner i do it the sooner the body will feel warm or warmer, i have a picture of jack Dempsey that is in my eye line view and when i do struggle i will catch his cold steely eyes looking out me ! that usually does the trick for me but today it was up with out sir Dempsey getting called upon to kick my ass.
Monday morning is the far busiest day for me with five fitness classes to take but the monday morning middlewich high school boxing class being called off due to the use of the main hall.
so i knew i had to fit a training session in not only to burn off those added calories from the week-ends treats of mince pies ice cream and pies well i dont drink or smoke so i have to have some vices !.
the session i picked for today was a bodyweight circuit with one piece of ressistance being a 20k kettlebell and a skipping rope, i would do 15 full prison burpees thats with a press up and a full leap ,then 15 bodyweight squats and going down nice to a nice deep squat movement,15 full press ups with chin to the floor then the full extension up then i would grap the skipping rope and skip as fast as i could for a 100 times then grab the kettlebell and do 15 full kettlebell swings. i would not have any rest in between the exercise but have 1 min rest at the end of the round .
it took me roughly 29 mins to complete the 6 sets the burpee jumps are the key here if you explode into everyone of them well you will gas and at the end of the day this is what am after , there are no Olympics or commonwealth games events for circuits in my opinion circuits like these are part of the big picture. here is the circuit again
15 BURPEES
15 BODYWEIGHT SQUATS
15 PRESS UPS
100 ROPE TURNS
15 KETTLEBELL SWINGS
4 to 6 sets with 1 min rest in between but no rest in between exercises
equipment needed, skipping rope, kettlebell or dumbbell , stopwatch or watch , and most of all a good powerful attitude NOW LETS GO FOR IT PEOPLE !!!!
* DONT HESITATE TO MODIFY THIS WORK-OUT !! IF 15 BURPEES ARE TO MUCH CUT IT DOWN TO A SUITABLE NUMBER AND THAT GOES WITH ALL THE EXERCISES
