The Ultimate Workout: super-set combos
I call this plan the “Ultimate Combo” because this workout provides six different supersets with one highly intense cardio exercise for each set. The workout is designed so that you perform each superset and the cardio work without any breaks. After the combo, recover for about two minutes and proceed to the next. Each “Superset” is to be done twice, but you can decide how you want to break up the workout. For example, you can do the entire workout once through, then go back and do it again. You could complete one combo, rest, and repeat the same combo again before moving to the next. You pick! Have fun, and good luck!
FYI: If you don’t have access to a kettlebell, a dumbbell will be just fine.
If you are unfamiliar with any of the exercises, click on the names of each for youtube demo.
|KB DL Squat 65 lb||2||20|
|KB Swings 65 lb||2||20||1 min double-unders or regular jump rope|
|Med Ball Slams||2||30||1 min sprint|
|Push Press 65 +||2||10|
|Romanian DL 95 +||2||10||1 min hops over barbell|
|Barbell Snatch 65+||2||5-8|
|Russian Plate Twists||2||20 (10/side)||1 min burpees|
|Glute pulse w/ weight||2||50|
|Donkey kicks||2||50/leg||1min toe taps with med ball|
|Bench Press 45lb plate||2||15|
|Tricep extension||2||15||1 min row|