21/05/2015 General Circuit & Rope and abs

After doing chest for the first time in a long time yesterday I was feeling a little sore, but not to the extent that I was not able to get a workout in tonight.  So the plan was to do a circuit with some bench presses in it to help keep my chest mobile and work out some of the soreness whilst working the rest of my body with sets of lunges and kettlebell swings.  I got started on this and about half way through was interrupted by my mate Paul who popped in and wanted to join in.

After starting again the circuit got changed to accommodate him as below:

20 minute circuit with 50 seconds work periods and 10 seconds rest

• Deadlifts
• Clean and Press, or kettlebell clean and press alternate arms
• Kettlebell swings 
• Goblet squat

After a short rest to bring the heart rate down, gossip and have some water we did a second circuit for cardio and abs/core.  Again this was 20 minutes using the same 50 seconds on and 10 second rest as above.  It only had two stations:

• Battle rope
• Abs/core.  We each performed exercises as we saw fit for this station e.g. sit ups, leg raises, hip thrusts

The ropes are knackering, when working at a good pace they sneak up on you and really push your heart rate.  As a piece of equipment they were quite cheap to purchase £20 and don't take up a lot of room.  As for an anchor point I just thread it through a 24kg kettlebell that I lean on it's side.  Anyway I feel great after the above and whilst the presses and swings were hard after yesterday these really helped to shake out some of the tightness.  I am aiming for a rest day either tomorrow or Sunday depending on how things work out with some bank holiday plans.