YOU FORGOT YOUR KETTLEBELL?!?!? Shame on you... seriously, like big time... or maybe you're on vacation and had to fly there? For whatever reason, get yourtimer out because its time to atone and tone.
First off, make sure to warm up well with some lightand/or . Take a little jog or do some jumping jacks, mountain climbers etc. Get your heart rate up a little bit, then do a few squats, keeping your weight in your heels, and sitting WAAAY back.
You will do 3 sets of the following on EACH LEG - so a total of 6 sets. Start with the left leg and do
10 lunges to the front, 10 lunges to the side (lateral lunges), 10 lunges to the back, then 10 alternating walking lunges. Do 10 MORE lunges to the side but at a quicker pace. Then and only then do you immediately switch legs. Rest as needed, but keep it to a minimum.
After you have done this sequence 3 times for each leg, take one whole minute and jog in place with high knees.
Fun with Wall-Sits
Find a wall... do 3 sets of 45 second wall sits :) Rest between these sets as needed, but try and keep it to a minimum.
Set yourtimer for 30 second continuous intervals and
30 seconds alternating lunges
30 second "Hindu Squats"
30 seconds quick pulsed squats
30 seconds rest
Repeat three times then, do 1 minute of mountain climbers at your best pace
Outer Thigh Burnout
Lying on your side, elbow directly under your shoulder, and with both legs straight, lift the top leg completely from the ground upwards, keeping your toe pointed downwards (remember Buns of Steel from the 1980s?) Do this leg lift 30 times, on the 30th rep, keep your leg at the top and pulse down halfway for 30 more counts. Flip over and do the same with your other leg. If you are a cheeky monkey you should do this sequence twice with each side.
Do 1 minute of high knees jogging in place
Tabata Burpees for the Win
What? Still got some left? OK!!! Tabata time - which means, set yourtimer for two intervals, one at 20 seconds the other at 10 seconds, and make it for 8 rounds. The less you have to think on this the better! :) Do your burpees for 20 seconds, rest for the 10 precious seconds. Repeat the cycle 8 times for 4 minutes of fat blasting fun.
Normally I'm not a huge fan of direct ab work (except forstyle , and those hanging from the knees Rocky montage style sit ups), but it has a good place in outdoor boot camp workouts that you can do anywhere. Besides, its a decent cooldown and your legs are probably mad at you right now if you have pushed yourself properly.... so here you go. Set your timer for continuous intervals of either 30 seconds or 45 seconds (depending on how you feel) and get ready:
Side plank, Right side of your body facing the ground, immediately flip over so that your right side is facing up, your knees are bent and pointing towards the left and crunch up on that oblique. Repeat for the left side - side plank, oblique crunch. Do at least 2 of this sequence per side.
Remember to cool down,out and get plenty of water.