Birthday Workout

Happy Birthday to ME!!! Wooo.

I’m going to let you all into my secret birthday workout. We all know that on your Birthday you generally have a lot better places you can think of going than to the gym, this workout was designed to get me in and out of the gym as fast as possible giving me a whole body workout and challenging my cardio as well as my weight training.

I manage to hit all training systems by using one of my favourite training tools… Kettlebells. If you’re new to Kettle bells or never even heard of them why not drop me an email or see one of the guys in the gym for a little tutorial.

So let’s get warmed up:

No rest between exercises

20 Body Weight Squats

20 Shoulder Rotations (ensure your arm Brushes past your ear)

20 Lunges Twisting Towards The Front Knee

20 Burpees

Repeat twice

Now for the main section you will only need a small amount of space and no need for machine hopping. This is for those who like to give 110 every time they come to the gym.

20 Kettlebell Swings

20 Goblet Squats

10 Renegade Row (right side)

10 Kettlebell Burpee

10 Renegade Row (left side)

20 Kettlebell Lunges

20 Kettlebell Swings

Rest for 30-60seconds after each round.

Repeat 2-4 times depending on your fitness level.

This wourkout is guaranteed to get the heart pumping and your muscles working hard. I hope you enjoy this workout and frees up your birthdays too.

Happy training.

Rob Owen

Horsham, Personal trainer, Kettlebell Swing