I write this 5 days after doing this workout and my calves are still in pain. I hope they are busy building.
I love this type of exercise as it really gives me a bit of variety between doing weights and then slogging it out on the treadmill for 30 minutes. I find I burn more calories in a short space of time while doing both cardio and weights.
This is a workout I do in the studio at the gym and used the following equipment:
- 8kg medicine ball
- 15kg barbell
You can make this workout harder or easier depending on how high you have the step and the weight of the medicine ball and barbell.
I went through this workout twice and dropped down to a 12.5kg on the second round which took me just over an hour.
The workout is simple. 6 moves, 3 sets of 8 reps. You start each round holding the medicine ball and doing 8 step ups starting with your right leg and then 8 starting with your left leg.
In between each set, you do the 8 step ups on each leg.
This keeps your heart rate up to burn more calories.
My heart rate was between 150-170 through this whole workout.
Here are the exercises:
- Barbell curl
- Overhead press
- Bent over row
- Lateral raise (with 2.5kg weights)
- Medicine ball slam
- Chest press
I do the chest press laid on the step and do not do the step up sets in between just because it’s a faff getting up and then laying back down.
Aim to spend around 5 minutes on each exercise. If you have the energy to go through it again, make sure you lighten the load a little bit!