Skip to main content

Sweaty Saturday - slightly more conditioning than the usual workouts

Image
By
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


Attention : SAN DIEGO AND NORTH COUNTY LOCALS.  Check out our most recent FAT LOSS WINNERS and get started on your wellness journey with us.
Labels:

Comments

lisa said…
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
July 23, 2011 at 1:53 PM
Anonymous said…
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?
July 23, 2011 at 1:57 PM
Lauren Brooks said…
No I do not agree. PLenty of people have amazing success with NO low intensity cardio. I think walking is wonderful though!
July 23, 2011 at 6:51 PM
Quint1980 said…
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.
July 24, 2011 at 5:30 AM
Anonymous said…
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?
July 25, 2011 at 10:25 PM
Post a Comment

Most Popular Posts

What Doctor's don't tell you after a C-section

By
I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me. WELCOME! First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today! Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core aga...
43 comments
Read more

Just F*cking Lift. - Your Ultimate 12 Week Workout Program Crafted For Women 40 and Beyond

By
  Your Ultimate 12 Week workout program to OPTIMIZE Strength, Leanness, and Mobility Eliminate Unwanted Hormonal Fat Gain. Designed for Women 40 & Beyond. JFL MAIN FOCUS WHO IS JFL DESIGNED FOR? WHAT KIND OF WORKOUT FORMAT WILL YOU FIND INSIDE? 2 EASY WAYS TO JOIN JFL Weeks 1-6 are now available! Train 3 or 4 times per week.  Follow along workouts inside. Weekly Sparkle Additions (fun focus exercises that are game changers) Supplement Discussion and hand out (coming soon...) Purchase Part 1 of JFL here   ( Part 2 will be available in a few weeks for an additional purchase) or Join Lauren's Playground today and check out some of extras you get....  If you want ALL of the above mentioned and sooo much more... get access to this program, plus the next 7-12 weeks when it comes out, and so much more by becoming a member of Lauren's Playground.   Live Q&A weekly for JFL - Only available in Lauren's Playground Interactive options to discuss JFL in a private ...
Post a Comment
Read more