In this workout I am doing 20 forward lunges with a 10 pound clubbell, 20 sumo jump squats and 5 dive bomber push ups. My goal for this workout was to complete as many rounds as I could during the 20 minutes. I managed to complete 6 rounds.
I have just started to train with the clubbell and I am really enjoying it. There are so many new exercises that are possible with the clubbell and it gives me a completely new challenge, because I am not used to them. The trainer behind the clubbells fitness system Scott Sonnon sent me two 10 pound clubbells, but I am not strong enough yet to practice with both of them. I guess he thought that I was a lot stronger :)
If you don’t have a clubbell, you can try the first exercise with a medicine ball (or a dumbbell). The sumo jump squat is an excellent exercise for your inner thighs as well as for your butt and legs in general. I know that the dive bomber push ups look funny, but they will give you a great stretch and an amazing upper body workout at the same time.
Enjoy the workout and let me know how you did and if you liked it ;)
Zuzana.
WoW!!
It´s seems to be really challenging! But I got curious about something, how many times a week I should train those challenges?
And I´m really interesting in knowing were I can get one of this clubbel.. even if I donno how to use it, I think it´s always good to incorporate new thing in tehe routine!!
I didn´t do it yet, but looking at you, I think it´s REALLY challenging!
Great!! I loved it!!
You´re keeping always better and better!! Today I was looking at the firsts videos and now, your body, your comunicattion and your workouts and everything is so much greater! ^^ Congratz!
=)
Zuzana, I love your top in this video! Where did you buy it? :-)
Hi Zuzana,
First of all I just want to say a HUGE thank you for this site. It is great that I can mix and match my workout routines and give my body a challenge by following your workouts. I didn’t have time to go gym last night, so I did your Kick Ass Workout Challenge 1….boy was it a challenge…half way through round 2 I was getting quite tired!!!..and I can feel the after effects of the work out today…sweet pain:-)Cant wait to try out Challenge 2!!! Thanks soooo much.
Best wishes
tammy
I have watched it first :)
Hi Zuzana,
I suspect the clubbell is in someways similar to the kettlebell in that it takes strong wrists and forearms to get real benefits from it.
Zuzana, you don’t do a lot of strength training and go for high reps low weights. I assume this is to avoid bulking up, but you look much stronger than you probably are. I usually do low rep things you do with 15 pounds bells with 30 pounds bells or higher, but if I was to do this routine I would just die half way thru just like the intense Tabata routine you just finished posting. I seriously need to build my endurance up.
Does Scott live in Bellingham, WA?
–Chris
Ugh. I thought I was in shape. I did the KA workout challenge 1 two times and then challenge 2 once. I’d meant to go through them both 3 times, but it’s been 15 minutes and I’m still breathing hard. Well done! I have a new favorite workout.
Oh My Goodness!!! That workout was amazing and perfect for the busy morning i had before i left for a family reunion. Im still a beginner but since i have been doing your workouts or my own improvised similar to yours, i noticed the beginner workouts are too easy! I was able to do 3 rounds with three minutes left at the end. Im writing these down and taking them with me :) Thanks Zuzanna! you’ll have to do some more workouts with your new weight-the clubell so i can get one and incoporate it :) Dont forget to leave us another scrumptious recipe!!
Have a great day
That looks like a great workout! Could kettle bells be used instead? I notice that this a cement roof surface you are jumping on;shouldn’t you be jumping on a softer surface to protect your knees from possible future injury?
Trying this routine 2day as my 20min warm-up should be a killer! The diver bombers are cool & the sumo jump squats are very effective & funny looking! Great job “Z”
Hey Zuzana,
Once again an excellent routine. Please clear up something for me. Are the KA 1 & 2 supposed to be combined as a whole workout? Or are you just giving us some ideas of different cardio routines to try out. As always THANKS!!!
Hi Tania, these workouts are separate challenges that you can try out and measure your strength with me and others :)