Hey there! I have a great workout to share with you when you are short on time, but still want to work up a sweat. For this workout, all you need is a kettlebell and medicine ball, but you could substitute a dumbbell for both. I have a few notes on each exercise below so be sure to keep reading. Happy sweating!
400 meter runs: The run can be done outside or on the treadmill. Try to push yourself to make each run a little bit faster than the last one.
Kettlebell swings: I used a 30 lb. KB for this, but choose a weight that is challenging and doable for 20 reps. To start, hold the KB in both hands and bend your knees slightly. Swing the KB through your legs to shoulder height and reverse back down to the starting position. Keep your eyes forward and back straight. Bracing your abs will help protect your lower back.
Tricep push ups on a medicine ball: Begin in a starting push up position, but instead of placing your hands on the ground, put them on a medicine ball. Lower yourself down until your chest just about touches the ball and press back up. Remember to keep your elbows pinned to your sides.
Jump squats holding a medicine ball: Perform a usual squat jump, but holding a medicine ball or a dumbell. I used a 12 lb. ball for my jumps, but you can go heavier if needed. Be sure to keep your toes slightly turned out and land softly to protect your knees.
Weighted sit ups: Perform a usual sit up, but for this variation you should hold one moderate – light weight in your hands. Try to hold the weight close to your chest to keep it challenging and avoid using momentum to swing back up.