Friday, July 18, 2014

Ass Kicking Total Body Workout

I thought I’d share a kick ass workout I invented a few weeks ago today, since it truly kicks my ass every time I do it. I was looking to combine cardio and strength training in preparation for the Tough Mudder (which is TOMORROW, YIKES!) and so I came up with a ladder of my favorite exercises.


I made my (male) roommate come to the gym with me since he is the one who got me into this whole Tough Mudder thing in the first place and I am pleased to say that he was DYING and I was only medium fatigued. He may be able to run a sub-7 minute mile, but I got his ass beat on box jumps and burpees.




Ass Kicking Total Body Workout

1 mile treadmill run
10 pushups
20 box jumps
30 burpees
20 box jumps
10 pushups
ABC plank (hold N for 20 seconds)
1 mile treadmill run
10 bicep curls with bar
20 bent rows with bar
30 tricep bench dips
20 bent rows with bar
10 bicep curls with bar
ABC plank (hold T for 20 seconds)
1 mile treadmill run
10 pendulum reaches (each leg)
20 single leg squats (10 each leg)
30 squats with bar (15 regular, 15 plie)
20 single leg squats (10 each leg)
10 pendulum reaches (each leg)
ABC plank (hold V for 20 seconds)


Just a little information about some of the exercises:

1 mile treadmill run—make these fast miles. You are only running three of them and so try to kill it. Plus, the faster you run, the faster you’re done.

Box jumps—if you don’t have a gym membership or your gym doesn’t have boxes, you can do these outside, pretty much anywhere! Jump onto concrete benches or retaining walls.

Burpees—good luck, these are Satan’s exercises.

ABC Plank—this is fun to do with a partner. You both go up into a high plank (on hands rather than forearms) head-to-head and slap opposite hands once for each letter in the alphabet. Then hold hands for 20 seconds on the given letter. If you don’thave a partner, you can slap anything (bottom of machines or your box for box jumps works well) and then hold it.

Tricep dips—make sure you are truly working your triceps and not just bouncing your butt off the ground. Keep your elbows tucked into your body and keep them bent straight back.

Pendulum reaches—shift your weight into one foot and using a weighted plate or a dumbbell in your opposite hand, hinge forward at the waist, reaching the weight towards the ground in front of you. The leg that is not planted rises up into the air as you hinge forward. Keep your planted foot tall and strong, and you will feel the burn in the back of that leg (similar to a dead lift).

Single leg squats—place one foot behind you on a bench, stair, or box (so that it is raised) and squat down on your planted foot. I feel this burn in both legs.


If my descriptions were super unhelpful (which I’m sure they were), I highly suggest looking these moves up on YouTube and watching videos. That’s what I do when I don’t know how to do an exercise, as I’m a visual learner.



Good luck and happy sweating!!


Also, this is why I invented this workout...

#boyroommates