Winter is here and it’s damn cold in Melbourne as of late; so here is a workout you can do in the studio to keep yourselves warm.

For this workout you will need three things.

1) Rowing Machine set to 10

2) Pair of Dumbbells

3) Kettle Bell

Note; weight used depends on level of experience and quality of technique

How it works

The idea is to complete 4 rounds of the circuit with moderate volume reps, explosive movement patterns, with moderately heavy weight; use light weights and you’re wasting your time.  You can time yourself if you want; but it’s not compulsory.

The reps don’t drop and neither will your heart rate; which is pretty much the idea.

For the two weighted exercises the reps for beginners should be around 10-12 reps for the more advanced 12-15.

For the row; do 300-400 meters for beginners; 500-600 for advanced; rower is set to 10 for either group

The Exercises!

Rowing; keeping a neutral spine; or sturdy back with core engaged; explosively push against the foot rests. Once your legs reach full extension use your arms to pull the bar back into your belly button; note elbows should stay as close to your sides as possible. To return to your start position; bring arms to full extension then draw your legs back in towards your body; note knees should remain inline with your toes. Make sure to keep a neutral spine; little hint I give my clients; think legs then arms followed by arms then legs; legs arms arms legs.

Dumbbell Thrusters; start with dumbbells resting on your shoulders; perform a squat movement keeping the dumbbells steady on your shoulders. Once you reach at least a 90 degree angle in your legs; or have squatted as far as your legs will allow you to keep a neutral spine; explode upward by straightening out your legs while at the same time propelling the dumbbells up off your shoulders; make sure not to lock out your elbows. You should end in a standing position with the dumbbells above your head. Now gently lower the dumbbells back onto your shoulders. Congrats; you just did a Dumbbell thruster; now do it again 14 more times. 

Two Handed Kettle Swings; this exercise should not be attempted until you have had your trainer teach you the movement; but the basics are use your glutes, hips, core; not your back or shoulders; if you feel slight back pain or your shoulders burn out quickly you’re doing it wrong. The movement involves pushing your hips back followed by thrusting your hips forward; while keeping a neutral spine through activating your core; and that’s all I’m going to give you; if you want more instruction talk to your trainer.

Good luck people and enjoy.