Super set the following 2 exercises. You will perform both exercises, one right after the other, as many rounds as possible, in 20 minutes. Remain hydrated, and take the time to walk around for about 5-10 minutes after the workout, in order to reduce soreness in the legs.
1a. Jump Rope double Unders x 25 (or 100 standard jump ropes)
1b. Hindu Squats x 20
I guarantee you will feel this workout in your abs, just as much as you will in your legs. I have included a couple of examples of the Hindu squat below. Be sure to start the Hindu squat by pushing your hips back, first. Unlike a typical squat utilizing free weights, you will exhale during the bottom portion of the hindu squat.
Superset the following exercises. You will perform the kettlebell alternating swings, sprint 20 yards, perform your push ups, and sprint back. Repeat this, until you have completed the given amount of sets.
50 alt kb swings/50 push ups
45 alt kb swings/45 push ups
40 alt kb swings/40 push ups
35 alt kb swings/35 push ups
30 alt kb swings/30 push ups
25 alt kb swings/25 push ups
20 alt kb swings/20 push ups
15 alt kb swings/15 push ups
10 alt kb swings/10 push ups
5 alt kb swings/5 push ups
My New warrior Training Class and I finished this workout in about 60 minutes. It was a killer, but a perfect way to end our training week together. We are definitely not worried about not being on track, going into the new year.
I think, beginning your Thursday morning, performing 275 alternating kettlebell swings and push ups in 40 degree weather, is a good indicator. Now, excuse me while I ice down my chest and arms. Remember, recovery is just as essential to your program, as training with all out tenacity. It’s all about balance.
Train like a Warrior. Eat like a Warrior. Live like a Warrior!
p.s. How are you changing your training program to fit the various weather conditions of winter?
Hill Sprints are excellent for fat loss, gaining strength, lean muscle building, and explosive power. Hill sprints not only give a great cardio workout, but also build muscle.
Incorporating hill sprints in your routine once or twice a week, on non-consecutive days, is an excellent way to speed up your fat loss, and improve your condtioning. As always, check with a medical professional, before beginning a fitness program.
Keep in mind, hill sprints really rev up the heart, and taxes the body with short bursts of energy. No worries, that’s a good thing for the most part.
However, if you are a beginner, ease into a hill sprint routine. Stay hydrated, and perform proper joint mobility exercises before and after your training. How do you incorporate sprints into your routine? If you do not include them, what has held you back from add them? Leave your reply below.
Be sure to visit http://sincerehogan.com for more great fit tips. Be sure to join my free newsletter while you are there, and receive a little “sumthin sumthin” free, on me.
Here’s another quick workout, that hits the full body, burns fat, and build strength. The beauty of it all is, you can do this workout just about anywhere, and the equipment is portable.
If you do not have a power push up from Lifeline, or a Battling Rope, grab your own, by click the links below. You will love how these two tools will help you burn the fat quickly, plus give you lean sleek muscles. Until you get your own, there are sub exercises in parentheses next to the exercises listed below.
Before beginning this workout, warm up with 5 1 minute rounds of jump rope skipping, in order to get the heart rate going. Rest 30 secs between each set of jump ropes.
Perform each station for 1 minute. Rest 1 minute, and repeat for each station. Perform 3-5 rounds (3 rounds for beginner-intermediate), 5 rounds for advanced.
Perform 1 rep on one side, exchange the kb, and perform 1 rep on the other side. Next, exchange kb, and perform 2 reps on one side, exchange…etc.
Start from 1 rep and work your way to 10 on excercises 1 and 2. work from 1 to 5 on exercise 3. Perform hindu push ups for 2 min.
1. Alternating Kettlebell Swings x (1,2……10)
2. Alternating kettlebell Clean x (1,2……10)
3. Alternating Kettlebell Clean and Squat x (1…5)
4. Hindu Push Ups x 2 min
If you are looking for more great kettlebell workout programs, DVDs, and ebooks, check out the great resources in my “Blogroll” section, on the right.
