For my ‘Super Woodchop Workout’ you’ll need:
– Tabata timer app
(set to 30:6 work: rest ratio)
– 10kg dumbbell (1 or 2)
– 12kg kettlebell
It should take around 45 minutes if you limit the rest and use the timer.
Warm up set – 5 mins
30 secs work : 6 secs rest
7 exercises, 1 round
1. Squat Jumps
2. Wood chop left 10kg
3. Hurdle Jump
4. 123s
5. Wood chop right 10kg
6. High Knees
7. Butt Kicks
Main workout
30 secs work : 6 secs rest
3 sets, 4 exercises, 4 rounds
1 final set going through all 10 exercises once.
Warm up each set and do the next round faster and harder as you progress.
Do Woodchop left, then on the next round Woodchop right, then left again, then right for the 1st, 2nd, 3rd, 4th round of sets 1-3.
Set 1 – 11 mins
1. Squat Jumps
2. KB Row 12kg or 2 x 10kg
3. Long Jumps
4. Woodchop
30 + 6 secs rest between each round
20x KB Swing after 4th / last round
30 + 6 secs rest before next set
Set 2 – 11 mins
1. Pummel Jumps
2. Press Ups
3. Hot Hands
4. Woodchop
30 + 6 secs rest between each round
20x KB Swing after 4th / last round
30 + 6 secs rest before next set
Set 3 – 11 mins
1. Side Lunges
2. KB Sumo Squat 12kg
3. Skater
4. Woodchop 10kg
30 + 6 secs rest between each round
20x KB Swing after 4th / last round
30 + 6 secs rest before next set
Final Set – 6 mins
All 10 exercises, one after the other
30 secs work : 6 secs rest
1. Squat Jumps
2. KB Row 12kg or 2 x 12kg
3. Long Jumps
4. Pummel Jumps
5. Press Ups
6. Hot Hands
7. Side Lunges
8. KB Sumo Squat 12kg
9. Skater
10. Woodchop 10kg (left for 15s, right for 15s).
A mixture of body weight exercises and weighted exercises: I’m doing it as a PT Strength Session with Super Fit Bit tomorrow. I hope she’s ready for it! 🙂
