Challenge youself with these two HIIT workouts

Renagade Row Burpee Challenge

Another great high intensity workout. Pretty simple, do a push up on KB handles followed by renegade row, repeat on other side and jump up. That is one rep. The idea is to get to 50 reps. I.e. you will end up with 100 push ups, 100 rows (50 each arm) and 50 jumps. Time how long it takes you to do the 10 rounds. Next time do better. Obviously the heavier the bell the harder it will be. Recommended intervals – 5 reps in 10 sets. Resting is up to you.  As soon as you feel you can complete the next set get going.
Tips on the renegade rows – make sure you are in a proper alignment when in the starting position i.e. your shoulder must be in direct line with your fist. Do not rotate your hip when rowing. Try to stay dead straight. When you pull the KB up it should go up in a straight line and not towards your hip. That is how you challenge your core. Oh, one more thing – do not stick your butt out !

Kettlebell Swing and Push up Challenge

Crank out 20 swings immediately followed by 10 push ups. Keep going for 10 rounds, resting as little as possible. Time yourself. You will end up with 200 swings and 100 push ups. Here is a very simple but not as easy as it looks 300 rep workout. Next time you do this routine try to beat your previous time.

Categories Fat loss, Interval Training, Kettlebells, Martial Arts Conditioning | Tags: | Posted on May 20, 2013

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