Fitness Over 40HIIT

#HIIT40: Kettlebell Cleans and TRX Knee Tucks

hiit exercise

Would love to say that getting up this day was as easy as the first, but the body was a little sore, which created some hesitation in regards to working out, and even though I set my alarm to 4:30am, it was still a struggle even with the extra 30 minutes of sleep. I have fortunately learned that when I am contemplating whether to get up or not, I make the immediate decision to throw off the covers and get up.  It is almost like this trigger, so hopefully this remains in tack to get me getting up.  After my black coffee, I was down in “the dungeon” as I like to call my basement.  Being an older house, the ceilings are 7ft, and having not refinished it, the ceiling joists were painted black by the previous owner, so it is as basementy as they come.  But, I am fortunate to have good fitness equipment that I have invested in over the years, so my excuses are null and void.

12/11/18 HIIT Workout

As with all my HIIT style workouts, the Concept 2 Rower is a must. I may change on rare occasions, but it is perfect for spiking the heart rate and giving me a total body workout.  This is how todays workout went;

  • 10 Rounds of 200 meter rows as fast as I can (increased 50 meters from yesterday)
    • Muscles Worked: quadriceps, hamstrings, biceps, posterior deltoids, latissimus dorsi, rhomboids and isometrically contracts core stabilizers.
  • Alternate After each Row:
    • Proceed to 40lb Kettlebell cleans alternating each arm.  Go for maximum reps, approximately 10 each to start, dropping down to about 6 or 7 reps by the end of the 5 sets
      • Muscles Worked: Quadriceps, hamstrings, gluteus maximus, erector spinae, deltoids, biceps and isometrically contracts core stabilizers.
    • TRX knee tucks with a push up. The TRX knee tuck goes from a tuck to the middle, to a tuck on each side to hit the obliques.  5 rounds in total of these, rep range was about 10.
      • Muscles Worked:  Pectoralis Major, Anterior deltoids, triceps, rectus abdominus, obliques

Here is the video highlights.  Been using the GoPro, and definitely not happy with the quality of resolution.  Probably since the lighting is not the greatest, so tomorrow going to use the iPhone to record. Plus will be easier to edit and post.  Only down side is that I won’t be able to listen to music.

 

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2 thoughts on “#HIIT40: Kettlebell Cleans and TRX Knee Tucks

  1. Thanks a lot for sharing this with all of us you really know what you are talking about! Bookmarked. Kindly also visit my site =). We could have a link exchange agreement between us!

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