Did you eat too much last night, have too much to drink or do you just not remember? Well, this workout is designed as a cardio intensive workout to burn more calories than the traditional weight lifting workout and also more than the traditional cardio workout. The workout is based off of Tabata intervals but also a little bit of my own creativeness mixed in. The circuits are designed in an interval like fashion and are to be performed as fast as possible (all out) for the 20 seconds at a time intervals. Be sure to take 1 -2 minute rest periods between circuits. Since I’m sure the majority of the population went out drinking last night on St. Paddy’s Day, I took the liberty of naming each circuit after an actual Irish Pub in Ireland.
Circuit 1 – The Brazen Head
- 20 seconds of bodyweight squats
- 10 seconds rest
- Repeat 8 times (will add up to be a round of 4 minutes)
Circuit 2 – The Woolshed
- 20 seconds of push ups (modified if needed)
- 10 seconds rest
- Repeat 8 times (will add up to be a round of 4 minutes)
Circuit 3 – The Submarine
- 20 seconds of box jumps (appropriate height to you)
- 10 seconds rest
- Repeat 8 times (will add up to a round of 4 minutes)
Circuit 4 – John Mulligan’s
- 20 seconds of pull ups
- 10 seconds rest
- Repeat 8 times (will add up to a round of 4 minutes)
Circuit 5 – Kitty O’Shea’s
- 20 seconds of sprints
- 10 seconds of active rest (walking or slowing down)
- Repeat 8 times (will add up to a round of 4 minutes)
Circuit 6 – The Auld Dubliner
- 20 seconds of shoulder press
- 10 seconds of rest
- Repeat 8 times (will add up to a round of 4 minutes)
** Take a 1 – 2 minute rest between each circuit
At first glance this workout may seem simple or the circuits may seem short; however, I assure you by the end of the workout you will want to be done.
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