If you missed our session this Wednesday there are #NoExcuses!  If time is your concern...you can take any piece of this workout and get after it!  We have a strength component, an "8 min Rush" Workout doing a circuit of 4 exercises AMRAP within an 8min period, and a Tabata routine which as we all know if done correctly will keep your metabolism going long after your workout.

Strength Circuit:

  1. Kettlebell Goblet Squat 4 x 10 reps (Zero rest)
  2. Total Body Crunch 4 x 10 reps (Zero rest)
  3. Alternation Prisoner Rev Lunges 4 x 10e side (Zero rest)
  4. KB Swings 4 x 20 reps(24kg men/16kg women) (Zero Rest)

Run through this circuit with minimal rest.

"8min Rush Workout"

  1. 8 Push ups
  2. 8 Jump Squats
  3. 8 MB Slams (15-25#)

8 minutes Total Run Time: Do 8 push ups, then 8 jump squats, then 8 medicine ball slams with a 15-25# med ball.  Repeat this circuit with a little rest as possible and count how many complete sets you get within the 8 min running time. (I bet you get 8 -10 rounds if you are going all out)

Tabata Circuit

  1. Thrusters
  2. Jumping Jacks

Body weight only 8 rounds of 20 seconds of balls out work with a 10 sec rest time.  Try and beat your count from the previous round.  You will go through 20sec of thrusters then rest for 10sec then go into your Jumping Jacks for 20sec and repeat for 4 rounds totaling 8 rounds and 4 minutes of work. 

#MYSTE #GetAfterIt #NoExcuses