Gymless Gym Rat: Workout 7

It’s been a snuggly 60 degrees here lately, which is weird because its dry season in Northern Uganda which should be a dry hot 100 degrees most of the day. “Cold” weather makes me want to stay in bed all day reading and drinking tea, but somehow Roger and I managed to peer pressure each other into getting up and working out so here it is:

The Warm Up: 

  • 2 minutes of cardio (jumping jacks, high knees, butt kicks, etc.)
  • 30 seconds of alternating lunges opposite hand reaches overhead
  • 10 push ups
  • 10 squats
  • 10 good mornings
  • 10 crunches
  • 10 tricep dips
  • 10 pull ups
  • Repeat 1 more round from the push ups to the rows

The Workout: 

Only 2 exercises do the 3 rounds for time.

  1. Cleans (with dumbbells, kettlebells, sandbag or bar)
  2. Elevated push ups (feet up on something)
  • 1 round of 21 reps
  • 1 round of 15 reps
  • 1 round of 9 reps

My Time: 5:34 sec with a 30 lb sandbag for the cleans


Core for 1 round of 40 seconds work/20 seconds rest:

  1. Plank – on hands and feet
  2. Right leg plank -lift your left foot slightly above ground and move it to the left as far away from your center as you can!
  3. Left leg plank

The hardest part: Right and left leg planks were a beast!…And my husbands idea so I was less pumped

My proud moment: Well on my way to a handstand push up! (First I have to work on keeping my booty down for the elevated ones!)

Total Time: 25 minutes

Enjoy! If you do it, post your time!!!

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