Welcome to Episode 16 of the Bloom to Fit Workout of the Week series.
This week I decided to jumble up the structure a bit. I got a little tired of using the AMRAP (as many reps/rounds as possible) template and thought I’d go for reps this time around.
The combination of exercises for this week’s workout works beautifully, but the timing of one of the exercises can definitely use some upgrading. I’ll explain in more detail below.
I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 16: The Plankonator
Total time estimate to complete the workout: 20 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a jump rope, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is The Plankonator.
This a circuit-based workout comprised of four exercises: kettlebell swing-clean-presses, jump rope single unders, extended planks, and plank-to-get-ups.
Set your timer for 8 minutes and alternate between the following:
- 30 seconds of one-handed swing-clean-presses (left and right side)
- 30 seconds of jump rope single unders
- 30 seconds of extended planks
- 30 seconds of plank-to-get-ups
Your objective is to complete four full rounds (8 minutes total) of the prescribed circuit with good form and without resting. Aim to get as many reps in of each exercises in those 30 seconds. Make sure you don’t waste too much time between the transitions!
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: chest, triceps, shoulders, hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use a lighter kettlebell for one-handed swings and/or do two-handed kettlebell swing instead;
- Rest for 20 seconds in between each round;
- Do your planks on your elbows.
Here are ways you can make the workout more challenging:
- Extend workout to 16 minutes (go 60 seconds each exercise);
- Use a heavier kettlebell and/or a heavy jump rope;
- Do double unders for 30 seconds instead of single unders,
- Use more advanced variation of extended planks (feet elevated, hands on bosu ball, etc.)
I enjoyed the combination of exercises in this workout, but I found the timing to be a little bit tricky.
This was particularly true for the first exercise – the one-handed swings-cleans-presses – because I couldn’t get the same number of reps in for both left and right sides in 30 seconds. Next time, I plan to use two-handed swings instead to keep the repetitions consistent.
If you really want to take this workout to the next level, substitute double unders for your single unders. This will get your heart rate up like nothing else. The two plank exercises at the end really do a great job of engaging the core, but a bosu ball or swiss ball would add a unique stability component.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!