20 Minutes | WEIGHT LOSS Circuit 500 Kcal burn



20-minutes to fire up your metabolism and burn fat

01

Kettlebell swings

Sets:As many as possible in eight minutes Reps:20 Rest:Rest as needed, max 20 seconds

Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

02

Pull-ups

Sets:As many as possible in eight minutes Reps:10 Rest:Rest as needed, max 20 seconds

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

03

Medicine ball slams

Sets:As many as possible in eight minutes Reps:10 Rest:Rest as needed, max 20 seconds

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.

04

Press-up

Sets:As many as possible in eight minutes Reps:20 Rest:Rest as needed, max 20 seconds

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

05

Kettlebell clean and press

Sets:As many as possible in eight minutes Reps:10 Rest:Rest as needed, max 20 seconds

Stand holding two kettlebells by your thighs, knees slightly bent and legs shoulder-width apart. In one swift movement, slightly jump off the ground and raise your arms to extend above your head. Land softly on your feet with your knees bent as though you're doing a squat and extend your arms straight above you shoulder-width apart. 

06

Box jump

Sets:As many as possible in eight minutes Reps:5 Rest:Rest as needed, max 20 seconds

Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.

07

Burpee

Sets:4 Reps:40 seconds Rest:20 seconds

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.






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Date: 10.12.2018, 20:11 / Views: 74254