This is an intense interval workout (hence the name)! It’s a combination of cardio/plyometrics and weight training. This particular workout will focus mainly on the glutes, legs and abs. All you need is a kettle bell (or a dumbbell if you don’t have one).
Complete 3 rounds of the 10 exercises. Go all out for 30 seconds per exercise, with a 10 second rest in between. After each round take a 2 minute break then repeat.
Alternate One-Arm Kettle Bell Swings – Stand with feet wider than shoulder width apart. Swing the kettle bell down with one arm back between your legs, bending knees. Swing up and snap your hips forward, bringing the kettle bell to chest height or higher. Before bringing it back down switch hands and repeat. Continue alternating hands.
Dive Bombers – Start in downward facing dog with arms and feet wide, hips raised up to the ceiling. Bend your elbows and lower your head toward the ground, then bring your chest between your arms and up. Your legs and arms should be straight, and chest lifted. (Do not rest your hips on the ground.) Reverse the movement back to start. This should be a fluid motion throughout.
Plyo Split Squats – Hop left foot forward into a lunge, bringing your right arm forward (like you’re running). Hop and switch bringing the right leg in front into a lunge, while switching arms. Continue at a steady pace.
Alternate One-Leg V-ups – Lay on the ground with legs straight, arms at sides. Swing your arms overhead and simultaneously sit up and lift one leg bringing arms down to your sides. Lay back down to start and repeat alternating legs. Use your arms’ momentum and your core to help you sit up. For a more advanced move, sit up while lifting both legs and reach for your toes. (See pic)
Plyo Kettle Bell Sumo Squats – Start in sumo squat stance, feet wide and toes out, holding a kettle bell at your chest with both hands. Squat down, then quickly hop feet together and stand up straight and quickly hop feet back out and into another sumo squat (slow squat, quick hop in and out).
Spider Woman Planks – Start in plank position on your elbows, hands together. Bring the left knee to the outside of left elbow and back to plank. Repeat with right knee to outside of right elbow. Continue alternating sides at a steady pace.
Kettle Bell Curtsy Squat – Stand with feet slightly apart holding a kettle bell at your chest with both hands. Step your right foot back and diagonally to the left, and lower down bending both knees. Transfer the weight to your front leg and come back to start. Repeat alternating legs. Make sure that your front foot is pointed slightly outward.
One Leg Table Hip Thrust – Get in table top position with feet hip width apart and hips lifted, hands under shoulders and fingers facing forward. Lower your hips to just above the ground as you kick one leg straight up. Lower the leg as you thrust your hips back up to table top. Repeat alternating legs.
Pyramid Glute Kick Backs – Start in downward dog, arms wide and hips lifted to the ceiling. Bring one knee to chest, then kick it back straight and up and return to start. Repeat alternating legs.
Star Burpees w/ Kettle Bell Pull-ups – Place a kettle bell on the ground in front of you. Do a star burpee by squatting down and kicking feet back, then hop feet out wide then back together. Hop feet back forward, and before standing grab the kettle bell. Stand and pull it up to your chin, elbows out. Return kettle bell to the floor as you go into another burpee.
Take a 2 minute break, and repeat 2 more rounds.