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30 Minute Calorie Shred

 
18 February, 2020 by Tom

Intensity: Medium To High (Work At A Pace You Feel Comfortable With...  Make It Your Own Challenge!)

This 30 Minute Workout Is Designed For A High Calorie Burn, Targeting Every Muscle Group At Some Point During The Multi-Functional Exercises.
Use The Images Provided For Reference And Remember...  Find That Perfect Balance Between Pacing Yourself While Making It A Challenge!

1) Sumo-Squat With Alternate Floor Taps:

2-3 Rounds Of 60 Seconds / 60 Seconds Rest Between Sets

Description:

Spreading Your Feet Slightly Wider Thank Hip Width Apart, Bend The Knee's, Drop Your Hips To Towards The Ground, And Touch The Floor With One Hand If Your Lowest Squatting Range Will Allow You To - Don't Worry If You Cannot Touch The Floor Yet, It Will Come With Time!

Sumo Squat Sumo Squat Sumo Squat Sumo Squat

Need That Extra Boost For This Exercise?

For Added Intensity, Jump Between Squats And Be Sure To Land Under Control To Limit Impact On Your Knee's And Hips!

Sumo Squat

2) Hand Walkouts:

2-3 Rounds Of 8-12 Repetitions / 60-90 Seconds Rest Between Sets

Description:

Keeping Your Feet Firmly Grounded And Your Feet No Wider Than Hip Width Apart, Bend from The knee's And Place Your Hands On The Floor.  Walk Your Hands Forward Till You Are In A Traditional Press-Up Position - Legs Should Be Long And Your Arms Should Be Locked With Your Hands Placed Under Your Shoulders.
From Here, Reverse The Sequence - Walk Your Hands Back Till Your Weight Is Back On Your Heels And Stand Tall.

Hand Walkouts Hand Walkouts Hand Walkouts Hand Walkouts Hand Walkouts

Needs That Extra Boost For This Exercise?
For Added Intensity, Include A Press-Up When Your Are In The Correct Position To Do So! If Your Are Unable To Do A Full Press-Up On Your Toes, The You Can Always Place Your Knee's On The Floor As Shown In The Image Below.

Hand Walkouts Hand Walkouts


3) High Step-Ups (Alternating Legs):

2-3 Rounds Of 10-15 Repetitions (Each Leg!) / 60-90 Seconds Rest Between Sets

Description:

Using A Platform That Is Ideally Just Above Knee Height, Alternate The Leg You Use To Step Up And Down.  Keep Your Heel Firmly Placed On The Platform As You Drive Up To A Standing Position, And Make Sure That You Land Softly Under Control So The Impact On Your Knee's And Hips Are Kept To A Minimum.

High Step Up High Step Up High Step Up

Need That Extra Boost For This Exercise?

Focus On Completing The Full Amount Of Repetitions On One Leg, Rather Thank Alternating Between Legs Throughout The Set.  Ensure You Are Aiming To Drive Through The Step-Up With Force, And Try To Step Down Slower To Keep Your Muscles Under Tension For Longer.

4) Kettlebell Lift & Row:

2-3 Rounds Of 10-15 Repetitions / 60-90 Seconds Rest Between Sets

Description:

Using A Weight That You Find Challenging, Incorporate A Deadlift (Straight Back, Soft Knee's, Lean Forward So That The Kettlebells Drop To Just Below Knee Height) With A Row (Maintaining Your Deadlight Position, Pull Both Kettlebells Up To Your Chest - Keep Your Elbows Tucked In Neat To The body And Squeeze Your Shoulder Blades Together To Utilise Your Muscles Efficiently)

Kettlebell Lift and Row Kettlebell Lift and Row Kettlebell Lift and Row

Need That Extra Boost For This Exercise?

Double-up on Your Deadlifts! Perform 2 Straight-Back Deadlifts For Every 1 Row That You do.  This Will Draw the Set-out And Test Your Durability For This Particular Strengthening Exercise, Not To Mention Boost Your Heart Rate

Kettlebell Lift and Row Kettlebell Lift and Row Kettlebell Lift and Row Kettlebell Lift and Row Kettlebell Lift and Row

Weighted Crunch:

2-3 Rounds Of 10-15 Repetitions / 60 Seconds Rest Between Sets

Description:

Using A Weight-Plate, Kettlebell Or Medicine Ball That Your Find Challenging, Ensure That Your Knee's Are Bent And Feet Placed Flat On The Floor.  From That Position, Bring Yourself To A Sit Position While Keeping The Weight Above The Head.  Lower Yourself Back The Floor Under Control Before Repeating.

Weighted Crunch Weighted Crunch


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Your membership will be put on hold until we reopen with no monthly fee, so please do not cancel your direct debit.

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Although we are closed, I'm sure you will still want to maintain a healthy, active lifestyle so we are working on a number of online classes for you to follow at home.

Our team of Fitness Professionals are busy filming a range of home workouts for you to choose from, to do at home or outside.  So keep an eye on our website and Social Media.

We will also publish lots of challenges you can part in on our app, so look out for your notifications

The club and all the other business's here, will come back stronger than ever, and will all be here to support you resuming your life back at the club when we re-open.

Look after yourself and keep safe and look forward to seeing you all soon.

All the Team at Club Kingswood x