In this workout, you'll be grinding through a demonic combo of dumbbell work, bodyweight staples, and hard efforts on the air bike. This 15-minute blast will test your speed and stamina while building a fire-breathing set of lungs and building strength in your legs, shoulders and chest.
You’re going to be working on an ‘E3MOM’ protocol: starting an exercise every three minutes, on the minute. Start a running clock and, from 0.00, get to work on the initial triple headed circuit. Once you’ve completed all three movements for a total of 30 reps, set yourself up on your air bike and grind out as many calories as possible until the clock hits the three-minute mark. At this point, you’ll restart the circuit from the top.
Run through this gauntlet for five total rounds, or a total of fifteen minutes, aiming to accumulate as many calories as possible on the bike in the balance of each round, giving you a ‘score’ to beat next time you take this one out for a ride.
Double Devil’s Press x 5
Holding both dumbbells, drop down into a press-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control, back to the ground and repeat.
Dumbbell Thruster x 10
Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.
Prisoner Squat x 15
Drop your dumbbells and stand with your torso upright and hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up explosively, repeat moving at a rapid, but controlled pace.
Air Bike x Maximum Calories
Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle (A). Keep your torso and head up, and control your breathing (B). Push the first few calories as hard as possible, then settle into your pace.
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