This morning I had Les Mills pump on the agenda but changed and did all of the Ultimate workouts from Combat. So, I started with Lower Body Lean out which had no weights and was more cardio based with lunge jumps, jacks, burpees, sprawls, kicks etc; 29 min, 265 calories, max hr was 172. I then did Upper Body Blow out which was 24:26 min, 216 calories, I followed this with Core Attack use 15# for the one move that used weight, 17 min 91 calories. I finished off with Stretch and Strength which had some Kata in it and was just what I was hoping for 18 min, 70 calories. Total time was 89 min and calories burned 641.
Les Mills Combat upper body Blow Out
Rnd 1 Bear Crawl, push ups 16 reps; lunge with 1 arm overhead press Repeat all
One arm clean and press right then bear crawl push up then left one arm clean and press
Rnd 2 Squat to overhead press, renegade row, kneeling overhead tricep extensions 1 or two dumbbells (repeat all)
Rnd 3 half burpee, ski abs, uppercut resisted right (repeat all left); lock push up, alternating resisted uppercut
Rnd 4 Triple crunch extension, mountain climber adds hip drops as intensity builds