If you’re looking to intensify your fitness routine, look no further. This calorie scorching workout is perfect for those currently going through a plateau.

If you are having trouble understanding tempo, click here to hear to learn more.

Perform 4 trisets of exercises 1, 2 and 3 before moving onto the next triset of exercises

Goblet squats – 15 reps at a 2-0-2-0 tempo

  • Begin standing while holding the underside of a dumbbell or cupping the kettlebell like a chalice
  • Stand with your toes angled outward and feet slightly wider than shoulder-width apart
  • Bend at your hips and knees as you lower your body as close to the ground as possible, keeping your arms at your chest and elbows pointed down
  • Pause at the bottom of your squat, drive through your glutes and legs to stand back up
  • Remember to brace your core through the entire movement

Walking lunges – 10 reps at a 2-0-2-0 tempo

  • Begin standing with your feet hip-width apart
  • Take a step forward and plant your foot flat on the floor in front of your body
  • Ensure your foot is stable before you start transferring weight onto this foot
  • Drop your hips down and bend your front leg until your front knee is in alignment with your toes
  • To come out of the lunge, pull your front leg under your torso to recruit more from your glutes instead pushing off the ground to move forward

Kettlebell swings (explosive) – 10 reps

  • Start by gripping the kettlebell loosely in front of you with body in a hinge position
  • Squeeze your shoulder blades together and engage your core before softening your knees and hinging at the hips, all while maintaining a neutral spine
  • Shift your bodyweight into the heels and glutes before pushing through your heels and thrusting forward with the hips to swing the kettlebell upward from your quads
  • Contract your core, snap your hips, and squeeze your glutes to bring the kettlebell to chest height
  • Shift your weight back into your heels as you let the kettlebell descend naturally in a pendulum motion, swinging in between your legs
  • Ready your body for the next rep by allowing the kettlebell to fall back in between the legs, hinging at the hips and loading both the hamstrings and the glutes with weight
  • Rest for 60 to 90 seconds 

Perform 3 trisets of exercises 4, 5 and 6 before moving onto the next exercise

Dumbbell chest presses – 3 sets of 12 reps at a 2-0-2-0 tempo

  • Begin laying flat on your back on a bench with your feet flat on the ground
  • Grab a dumbbell with each hand and extend your arms directly over your shoulder, palms facing your feet
  • Squeeze your shoulder blades together before bending your elbows and lowering the dumbbells out to the side, parallel with your shoulders, until your elbows form a 90-degree angle
  • Raise the dumbbells back up to the starting position for one rep

Dumbbell supported chest rows – 3 sets of 12 reps at a 2-0-2-0 tempo

  • Begin standing behind an incline bench with one foot in front of the other
  • Grab a dumbbell with your outside hand and rotate your hand until your palm is facing your body
  • Bend over slightly and place your inside hand on the raised portion of the bench for support
  • Tuck your elbow towards the side of your torso before pulling the dumbbell up towards your body until it is just about to touch your chest
  • Pause briefly before releasing the dumbbell in a controlled manner for one rep
  • Complete the designated amount of reps before repeating the exercise with the opposite arm

Dumbbell lateral raises – 3 sets of 12 reps at a 2-1-2-0 tempo

  • Stand upright with your feet positioned hip-width apart, holding a dumbbell in each hand
  • Engage the core and keep your chest upright before lifting both arms upward until they’re aligned with your shoulders
  • Your arms should remain straight throughout the duration of the movement
  • At the top of this movement, your arms and body should form a “T” shape
  • Pause briefly before releasing your arms back down to the starting position for one rep
  • Rest for 60 to 90 seconds

Prowler push – EMOM (every minute on the minute) perform 20 metres for 6 minutes

  • Begin by grabbing the prowler high on the tall vertical handles
  • Your knuckles should face upwards and your arms should be straight
  • Drop your body into a low stance and keep your back flat and your core braced as you tuck your head inside your arms
  • Plant your toe into the ground until the position of your feet resembles a sprinters stance
  • Use your knees to drive through your toes and push the prowler forward
  • Be sure to keep your feet pointing forward throughout the duration of this movement
  • Continue pushing the prowler forward for 20 metres