THE 1000KCAL WORKOUT

Burn more than a meal’s worth of calories with this intense 60min session combining compound exercises, plyometrics, bodyweight moves and metabolic resistance circuits.

This sequence of supersets (2 moves performed without rest in between tri-sets (3 moves) and giant sets (4 moves or more) has been designed to maximize the flow of blood and oxygen around your entire body. This increases your heart rate to multiply your calorie output and releases more natural growth hormone for greater gains in lean muscle, a well-earned reward after an hour’s hard work. Perform these three sets at each station. A set means completing all the exercises- with no rest between them, of course. At stations 1, 3 and 5, take one minute rest between sets. At stations 2 and 4 take two minutes rest between sets. You’ll need every single second.

WORKOUT #1

TRI-SET: (3 sets with 1min rest in between)

SWISS BALL KNEE TUCKS, 10 REPS

  • Take up a press-up position with your toes on a Swiss ball. Always focus on keeping your back straight.
  • Keep your core tight and use your lower abs to bring your knees smoothly into your chest.         

 BOX SQUATS, 20 REPS       

  • Stand in front of a bench box, feet slightly wider than shoulder width and arms out in front of you.
  • Squat until your back side hits the box and rise back up fast, without locking your knees.

 SINGLE-ARM SNATCH, 10 REPS EACH SIDE

  • Pull the dumbbell from between your feet towards your shoulder.
  • While driving upwards, flick the dumbbell above your head until your arm is straight. Return.

WORK OUT #2

SUPERSET: (3 sets with 2min rest in between)

MED-BALL THROW INTO FLOOR SLAM, 10 REPS

  • Hold the ball at chest level. Squat, then throw it at the wall.
  • Catch the ball, raise it up above your head and, using your core for power, slam the ball to the ground.

KETTLEBELL SWING AND STEP, 20 REPS

  • Stand with one foot on a raised step, kettlebell between your legs.
  • Swing the bell up and hop sideways, switching the foot on the step before lowering the weight. Reserve the move.

WORK OUT #3

GIANTSET: (3sets with 1min rest in between)

BENCH PRESS, 20 REPS

  • Lie with your back on the bench and hold the bar with hands shoulder-width apart.
  • Slowly lower the bar until it is two inches from your chest, but don’t let it touch you. Extend your arms without locking them. Repeat.

 SQUATS, 20 REPS

  • Hold the bar across your shoulders with your feet shoulder-width apart.
  • With your head up and your back straight, squat until your thighs are parallel with the ground, then extend back up. Repeat.

 DEADLIFT, 20 REPS

  • Bend down and grip the bar with hands shoulder-width apart.
  • Keep your head up, back straight and lift the bar. Pull your shoulders back at the top of the lift. Repeat.

CLEAN AND PRESS, 20 REPS

  • With a wide grip, dead-lift the bar in one movement to your chest.
  • As it continues up, shift your centre of gravity beneath the bar and explode up with your legs and arms. Reverse, and then repeat.

WORKOUT #4

SUPERSET: (3 sets with 2min rest in between)

PRESS-UP INTO SINGLE-ARM DUMBELL ROW, 10 REPS

  • Set two dumbbells in front of you. Take hold of each in a press-up position. Do a press-up.
  • Now row each dumbbell. That’s one rep- now repeat.

CLOSE-GRIP PRESS-UP INTO CLOSE-GRIP CHIN-UP, 10 REPS

  • Do a close-grip press-up, then jump up and grab a bar with an underhand grip.
  • Perform a chin-up. Lower back into a press-up position.

WORKOUT #5

SUPERSET: (3 sets with 1min rest in between)

SKIPPING, 1MIN

  • Focus not on jumping with feet together, but bouncing on one foot then the other.
  • For a faster cadence, don’t jump too high, staying in the air only long enough to clear the rope.

BOX JUMPS, 1MIN

  • Squat down in front of a box or platform and swing your arms forward to generate momentum.
  • Explode upwards, touch your feet on the box/bench and jump straight back down. Repeat.

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