Workout equipment:
Workout type: 16 minute
Timer setting: 24 x :10 x :30
1. Kettlebell swings
2. Dive bomber push ups
3. Mountain climber burpees
4. Kettlebell front squats
5. Plank pike jumps
6. Sit ups
Bonus: 5 Turkish get ups / side
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Leave your reps in the comments below.
My reps for today’s workout:
Kettlebell swings (19, 18, 18)
Dive bomber push ups (7, 7, 7)
Mountain climber burpees (7, 7, 7)
Kettlebell front squats (17, 16, 16)
Pike jumps (37, 38, 38)
Sit ups (17, 17, 18)
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Swings – 19, 19, 19
Dive bomber – 6, 6, 7
Mountain climber burpees- 8, 7, 8
KB front squat – 8, 8, 8
Pike jumps – 17, 15, 15
Sit ups – 10, 10, 10
Thanks Krista!
Looks great Amanda!!
I love your website and blog. However, I am a little confused about the work/rest split on this workout. Thanks
-Marty.
Hi Martin, thanks! This workout is similar to our 12 minute workout, but in this one, you do 4 rounds of each exercise instead of 3. Perform exercise 1 for 30 seconds, then rest 10 seconds; exercise 2 for 30 seconds, then rest 10 and so on. After exercise 6 and 10 seconds rest, repeat the entire sequence for 3 more rounds (total 4 rounds). We hope this helps!
Can you explain the timer setting?