It’s almost the weekend and what better way to kick things off than with a workout worthy of wonder woman herself! This workout incorporates loads of the moves and equipment that were used to get all of the cast in fighting fit shape for filming wonder woman.

ROUND 1

To get things started I spend 10 minutes on the treadmill, warming up.

• 5 minutes at a jog
• 5 minutes increasing your pace each minute. The final minute should have you running hard out.

ROUND 2

Then it’s onto the rower. Hands down one of the best pieces of cardio based equipment that you can use to increase fitness and strength.

10 minutes alternating;

• 45 seconds recovery at around 2:30 / 500m
• 15 seconds hard out at around 1:40 / 500m

ROUND 3

3 x 3 min rounds on the bag or pads if you have a training partner. The aim of this round is to spend each 3 minutes going as hard as you can. Focus on moving around between hits and make sure you’re varying the types of punches – jabs, crosses, uppercuts, hooks, elbows, shots to the body, shots to the head… You get the drift.

• 3:00 work
• 1:00 min rest
• 3:00 min work
• 1:00 min rest
• 3:00 min work
• 1:00 min rest

ROUND 4

It’s onto the floor for a quick circuit of 3 exercises that will be repeated for 3 rounds – with no rest in between.

• 20 Kettlebell swings – Go as heavy as you can manage, this is the hardest part of this circuit. 
• 20 Tuck jumps – Think maximum height and minimum time spent on the floor, these jumps should be fast and explosive.
• 60 second plank – Keep a nice straight midline, feet together and make sure you’re not piking up with your hips.
• 20 Kettlebell swings
• 20 Tuck jumps
• 60 second plank
• 20 Kettlebell swings
• 20 Tuck jumps
• 60 second plank

STRETCH IT OUT

Spend at least 10 minutes stretching, aim to be spending 30 seconds in each stretch.

 

This workout is an awesome little full body burner, complete it and get ready to feel like Wonder Woman for the rest of the weekend!