Looking for a good weekend workout? Look no further!
This is a great 45 minute three part full body workout that combines bodyweight plyometric training, traditional bodybuilding style training, Olympic lifting techniques and metabolic conditioning exercises. Performing this workout has the potential to burn over 1000 calories and may keep the calories burning throughout the day thanks to a superior Excess Post Oxygen Consumption (EPOC) effect. Remember to always begin and end your workout with light stretching to prevent any injuries and maximize workout performance. Also, always warmup prior to starting any kind of exercise.
10 Barbell bench presses (use a light to moderate weight load, around the equivalent of your bodyweight) immediately followed by 10 burpee box jumps. This is a combination of a burpee followed by a single box jump and then repeat.
Complete 3 rounds of Part 1, 90 seconds or less of rest in between rounds.
8 Barbell Pushups to Power Clean to Front squat. Start this exercises by doing 5 pushups on the barbell, pop up into position for a power clean and immediately perform 1 power clean repetition, then perform a front squat repetition and then repeat entire sequence of movements for 8 reps.
Complete 3 rounds of Part 2, 90 seconds or less of rest in between rounds.
10 overhead Kettlebell Swings, 5 Kettlebell snatches (each hand), 40 double-unders
Use a moderate to heavy weight load for kettle bell swings and snatches, if not proficient in double-unders perform 100 single-unders.
Complete 3 rounds of Part 3, 90 seconds or less of rest in between rounds.
In all this workout took 45 mins to perform, try it out!