Hybrid Workout - 30 Minute Beach Body Pump Session with 1 Kettlebell

Total Time - 35 min (including warm-up)

Workout Synopsis:

This is a 30 minute workout designed to target those beach muscles. This is a hybrid combination of Muscle Building and High Intensity Interval Training to create maximum muscle fatigue and fat loss for a great workout in a compact amount of time. This is all done with one piece of equipment either a Kettlebell or a Dumbbell, working your Shoulders, Arms, and Abs.

Hybrid - While the main purpose of this workout is to build muscle, there is very little rest testing both your  aerobic and anaerobic systems. This is similar to HIIT and Metcon workouts with similar benefits of accelerated Fat Loss and Cardiovascular Health improvements but focus on resistance training. Your heart rate should not be the limiting factor here, but rather muscle fatigue.

Anaerobic Training - This type of training is intense short burst movements such as weight training or jumping, that relies on stored energy rather than using oxygen to convert stored energy.

REST - There is built in rest and while one muscle group is working another is recovering.

Workout

Warm-Up (5 Minutes)

3 sets at a controlled pace

6 KB Snatches (3 per arm)

5 KB Curls

5 KB Overhead Tricep Extensions

Workout (30 Minutes)

30 Minute EMOM

First Minute

10 Single Arm KB Push Press (each arm)

Second Minute

10 KB Bicep Curls

10 KB Overhead Tricep Extensions

Third Minute

10 KB Hold Leg Lifts (life butt off the ground)

20 Sit-ups

*repeat 10 times

Complete

Do your best to maintain the reps all throughout the 30 minutes if you cannot complete the reps move onto the next exercise on the next minute.

Workout Notes

Your rest is if you complete the reps prior to the minute ending, this will become more difficult as the workout goes on and muscle fatigue sets in.

KB is 24 kg or 52 lbs in video, chose a weight that will allow you to perform the reps unbroken. Naturally, this will get very challenging throughout.

You can do this with a Dumbbell, Bicep Curls will be done with hands on either side of the dumbbell and tricep extensions will be done with the dumbbell upright.

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