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If you want an intense total-body workout, you’ve found it. This workout involves some fierce moves that will not only make your heart race and your breath huff and puff, but your muscles will also be pushed to the max. Doesn’t that sound awesome?

CrossFit coach and competitor Dani Horan of Champlain Valley CrossFit said you should be focusing on pushing yourself hard during the three strengthening moves, then push yourself moderately on the cardio section, using it as active recovery.

You have a 20-second rest after each of the four exercises to look forward to, so let that motivate you to move with power. Just pace yourself and choose a kettlebell and medicine ball weight that allows you to do these exercises unbroken (without stopping). You’re going to feel amazing after the 40 minutes are up!

40-Minute CrossFit Workout

Equipment needed: Cardio machine (or a jump rope or your own body), a kettlebell, a soft medicine ball, and a sturdy box or bench.

Directions: Complete eight rounds of the below five-minute workout.

100 seconds of cardio (row, bike, jump rope, burpees), 20 seconds of rest
40 seconds of kettlebell swings, 20 seconds of rest
40 seconds of wall balls, 20 seconds of rest
40 seconds of box jumps, 20 seconds of rest

Modifications: If you can’t raise the kettlebell all the way overhead because of an injury or mobility issues, just raise it to shoulder level. If wall balls are too challenging, hold onto the ball for the entire 40 seconds, and just raise it overhead instead of throwing it (similar to thrusters). As for the box jumps, do steps-ups for a lower-intensity option.

Keep reading for details on how to do each move.

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