High intensity outdoor workouts, kettlebell training, and more...
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
The other day I was in the mood
to mix things up a little with my workouts and it was a nice sunny day,
so I decided to skip the gym and take my workout outside for the day.
So I packed up my two 53-lb
kettlebells and my 70-lb kettlebell, and headed to a local park that
also has a nice hill that a some local people go to for running hill
sprints.
I've gotta tell you, the workout I
came up with was pretty simple, but thoroughly kicked my a**! If you're
interested in a high intensity workout that'll strip off body fat fast,
keep in mind the format of this workout and use the same or similar
exercises based on what you have available.
Note: I used kettlebells, but you can also use dumbbells if you don't have kb's.
Here's what I did:
The workout was done in circuit fashion where I moved to the next exercise with little to no rest.
1a. kettlebell double clean & presses (both arms simultaneously)
1b. 1-arm kettlebell snatches with each arm
1c. kettlebell 2-arm bent over rows
1d. kettlebell 2-arm swings
1e. hill sprint up/down
8 reps of each exercise; repeated circuit 8X
I did 8 reps of each exercise and
moved almost immediately to the next exercise in each circuit. After
each circuit, I rested about 2 minutes until I caught my breath and felt
ready for the next round.
I kept repeating this circuit until
I did 8 sets total of each exercise. All said and done, I think the
workout took me about 45 minutes... and holy crap was I drenched in
sweat and whooped!
Warning: unless you're in top
shape, do NOT attempt 8 sets of this type of workout... it is VERY tough
and that's a high volume of work unless you're already accustomed to
higher intensity workouts. Just attempting 3 or 4 sets the first time
you try this will usually whip most trainees.
By the way, if you don't have
kettlebells yet, I highly suggest getting at least one or two to have at
your house. They are very convenient to use when you don't feel like
going to the gym and just want to blast out a quick workout at home or
outside. My Kettlebells were definitely one of the best investments I've
ever made in training tools that will last me for life.
Another recent review of the Truth about
Six Pack Abs Program
I continue to receive some great
reviews coming in with the awesome results customers are getting using
the techniques in the Truth about Six Pack Abs package. Here's another
that came in the other day:
"Mike:
Thank you for changing the
way I workout. After years of fooling myself into thinking I was getting
a good workout, your book, The Truth About Abs, has revitalized not
only my workouts but also my life. Working out regularly for over 10
years, I became increasingly frustrated at my lack of progress.
Despite doing over an hour of
cardio at least three times a week and lifting three times a week as
well, I wasn't in good shape. In fact, I was having trouble getting my
wind when I played my weekly hockey games. Also, despite my workout
attempts, I was also getting what you have termed as the "skinny fat"
appearance.
Seeing no outward or inward
results, I sunk into such a rut I was ready to quit exercising. That was
when a friend recommended your ebook. After only a month-and-a-half
of doing the routines diagrammed in your book, my physical appearance
has improved dramatically. Not only that, but my endurance has increased
to the point that I can handle a full hockey game and not get gassed.
In fact, I get stronger as the game goes on. Just that alone was well
worth the $40 I spent.
Following your diet tips has
also given me more energy throughout the day. I no longer "crash"
halfway through my work day and no longer crave the sugary foods I used
to. The belly I have been trying to battle is shrinking by the day.
After years of working out, I am only now finally getting compliments
for how "toned and ripped" I appear.
Once again, thanks for giving
me that boost I so needed in my workouts and for improving my quality
of life. I would (and have) recommended your book to anyone stuck in the
same situation as I was just months ago."
-John Crawford, Collingswood, NJ
Have a great week! I'll be back soon with more Lean-Body Secrets workout and nutrition tips. Til then,
Don't be lazy...be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com
PS - feel free to copy/paste the link to this page to any friends or family that might be interested in these workout ideas
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