Simple Equipment Fast-Paced 3 Moves Workout

Last week I scaled down my workout intensity. I didn't sleep as well as I would have wanted and honestly, just felt a little slow. So I took it a little easier on the workout front and replaced some of my High Intensity Workouts with walks, lower intensity kettlebell workouts and rest days.

The old me would never have done this. She would have been hard on herself and pushed it no matter what, because not doing the planned workout is nothing else but weakness. 

It's really not.

It's very important to make changes to your workout plan if that's needed, if that's something that your body tells you to do. Cutting your workout shorter or skipping it altogether doesn't mean that you are weak or that you don't have willpower. However, make sure to distinguish being tired and being comfortable (okay, I mean lazy).

I know, you have probably heard this a million times but listening to your body is really important. If you really feel that you are not ready for super high intensity workout today, just go for a walk or do something else that is less demanding to your body.

What's good for your body is usually good for your mind as well. I know nothing more therapeutic than a slow run on a long walk on days when I don't feel like I'm killin' it. 

After taking a little step back in my workouts last week, I feel much better today. I actually looked forward to my HIT workout last night. See what a little break can do!

This morning I was up bright and early for the following 30-minute workout:

Photo Credit: Steven Depolo via Flickr

For this workout you need a Medicine Ball, Jump Rope and a Ketllebell – three must-have items in my Mini Gym.

Here's the video of the workout:

I promise, for the 6th round my legs were shaking and my arms couldn't have handled more Wall Ball Shots. It was a good one.

How To Do The Exercises

Wall Ball Shots

Hold the ball at chest level. Throw it up against the wall as high as you can, extending your knees, hips and arms. Stand fairly close to the wall, because you want to throw the ball up instead of forward. As soon as you catch the ball, come back into squat without stopping for a break, and throw it up to the wall again.

Make sure that your heels are “glued” into the ground and you are driving through the heels, just like in regular squats. Keep the knees pointing out and strong.

Double Unders

Keep your wrists close to your body when jumping. You will need to move your wrists as fast as possible. When jumping up, the knees are not bent back but extended and toes are pointing up and forward.

Practice makes perfect! If you cannot do Double Unders yet, do 100 Single Unders.

Kettlebell Run

Run, holding the kettlebell. You can do it however you wish.

It can be in your one hand by your side (like I have in the first part of the video) or on your shoulder. You may also grab the handles and hold the kettlebell with both hands (like I do in the second part of the video).

Conclusion

This workout is very high intensity. The calorie expenditure and fat burn, especially the afterburn are the highest, the fewer breaks you take.

But again, listen to your body. If you need to take breaks between the sets, do so.

If you are up for it, go try it now!

 

 

Disclosure: This post includes affiliate links, but they are for products that I totally recommend.