30 Minutes of Hell

30 Minutes of Hell

Do 10 reps of each exercise in Circuit A back-to-back. Repeat this time doing 9 reps per exercise, then again doing 8 reps. Now do 1 round of Circuit B (60 seconds per move). Do 3 more rounds of Circuit A in countdown fashion, with 7, then 6, then 5 per move, followed by another round of Circuit B. complete four more rounds of Circuit A, counting down to 1 rep per move in the final round. End with 1 round of Circuit B. rest only as needed.

Circuit A

  1. Pull-Up:
    1. Hang at arm’s length from a pull-up bar (a position known as a dead hang) using an overhand grip that is slightly beyond shoulder width. Pull your chest to the bar, squeezing your shoulder blades together. Pause, and then slowly lower your body back to a dead hang. If you can’t perform 10 pull-ups in a row, do inverted rows instead.
  2. Squat Jump:
    1. Step forward with your right foot and lower your body into a lunge position. Jump up explosively, switching leg positions in midair. Land with your left leg forward. Alternate legs with each jump.
  3. Dive Bomb Push-Up:
    1. Assume a push-up position, lifting your hips to form an inverted V. lower yourself until your nose nearly touches the floor. Pull your body forward, straightening your arms. Return to the inverted V and repeat.

 

Circuit B

  1. Kettlebell Single Arm Snatch: Spread your feet slightly beyond shoulder width and use one hand to gran the handle of a kettlebell resting on the floor. In a single move, try to throw the weight at the ceiling (without letting go.) Keep the kettlebell close to your body, allowing your forearm to rotate up and back as you bring yourself under the weight. Lower it to floor and repeat. Switch hands after 30 seconds.
  2. Kettlebell Single Arm Swing:
    1. Spread your feet slightly beyond shoulder width and use one hand to grab the handle of a kettlebell on the floor in front of you. Push your hips back as you swing the weight between your legs and up to chest level. Continue swinging. Switch hands after 30 seconds.
  3. Kettlebell Goblet Squat:
    1. Hold a kettlebell by the sides of its handle in front of your chest. Brace your abs and lower your body as far as you can by pushing your hips back. (Your elbows shoulder brush the insides of your knees.) Pause, stand up, and repeat.
  4. Kettlebell Deadlift:
    1. Spread your feet slightly beyond shoulder width, push your hips back, and use both hands to grab the handle of a kettlebell resting on the floor. Stand up, thrusting your hips forward. Pause, lower the weight back to the floor, and repeat.
  5. Burpee:
    1. Stand with your feet shoulder-width apart. Push your knees, and squat down, placing your hands on the floor. Quickly kick your legs back into a push-up position. Reverse the move to return to the starting position. Want to increase the challenge? Add a push-up to each rep.Yellow Ball1
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