We did this workout in my class last Saturday. The beauty of this workout is, it's designed to where you can still use relatively heavier weights due to the time interval being only 20 seconds per exercise. Give this workout a try and let me know what you think.
Set your timer for 20 seconds.
Go through the following exercise and only break 20 seconds when you need to transition to the next exercise for both sequences.
Sequence #1
SWING
FLOOR PRESS (less strong side)
FLOOR PRESS (stronger side)
GOBLET SQUAT
FRONT LUNGE (less strong side)
FRONT LUNGE (stronger side)
H2H SWING
Repeat 3-4 Rounds
Sequence #2
PULL UPS OR ROWS
SNATCH (less strong side)
SNATCH (stronger side)
BACK LUNGE
BACK LUNGE
Repeat 3-4 Rounds
Cool down
Plank Holds
Side Planks
2-3 rounds
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Lauren's secrets to Smart Training, Eating, and Living with real authentic stories of inspiration along the way.
Friday
Sweaty Saturday - slightly more conditioning than the usual workouts
I'm a fitness, strength, conditioning & nutrition coach that was put here on earth to change peoples lives. I focus on quality of movement, which has helped many people become pain free and strong! My favorite workout tool of choice is your own body weight and adding a kettlebell. Moreover, any tool that helps with strength and quality of movement is incorporated. Fitness is only part of the puzzle to have the happy and healthy quality of life people strive for. With my educational background & experiences nutrition, lifestyle, exercise and a positive mental attitude are all a focus. I design online nutrition & exercise programs as well as create fitness DVD's and videos so people can use my style and methods all around the world. I'm the creator of the "Ultimate Body Sculpt and Conditioning with Kettlebells" series "Baby Bells" DVD, along with The Kettlebell Body, Lightning and Kettlebell Revelation. Being a mother of 4 I know how hard it can be to make health a priority. I truly enjoy helping everyone from all walks of life reach their dream fitness goals to enhance quality of life. It can be done!!!
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5 comments:
Killer! I tried this yesterday and really feeling it today! I want to bump the bf% question, under summer juice post.. I'm very interested too... Trying to find a diet best for quick but long term BF lose
Do you agree with Rusty Moore that kettlebells and other circuits only get you, to 80% of your goal? Low intense cardio is needed after to burn the free fatty acids that are released from the circuit, high intense training?
No I do not agree. PLenty of people have amazing success with NO low intensity cardio. I think walking is wonderful though!
Hi Lauren. Great workout! I tried it this morning together with my GF. I like the fact that it has shorter intervals to allow for heavier weights used. Tried the 3 round version and I was dripping sweat all over the floor. Thanks for posting and keep up the good work, you're a big inspiration, especially to my GF.
I'm confused. Do I rest 20 seconds after every single exercise. So 20 on 20 off the entire time? Or only once at the end of each sequence? No rest between exercises unless I'm starting a new sequence?
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