Full Body Blitz
Check out this new workout I have used with some of my clients this week.
Last week I was talking about how getting stronger can make your fat loss efforts more productive. This workout will cement that idea in your psyche. The more you can lift through this workout, the more calories you will be burning (during and after the workout) and the closer you will be getting to achieving the body of your dreams.
It starts off with a Crossfit inspired combo. Here you want to use a weight that is challenging (question why you’re doing it challenging!) and rest as little as possible. Check your time on the stopwatch and try to beat it next time.
Then we move on to three mini circuits working the whole body. Keep the rest short and intensity high.
A1) Clean + Press
A2) Dumbell or Kettlebell Swing
21 reps, 15 reps, 9 reps for time (Rest as little as possible)
B1) Front Squat
B2) Push Up Rotation
4 sets of 10 reps with 60 seconds rest (ie B1, B2 rest 60, B1, B2, rest…)
C1) Romanian Deadlift
C2) Swiss Ball Jack Knife
3 sets of 15 reps with 60 seconds rest
D1) Bulgarian Split Squat
D2) Chin ups (or pulldowns)
4 sets of 8-12 reps with 60 seconds rest
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3 Responses to “Full Body Blitz”
mickieb on July 13, 2009
Yes, these look tough. I have a Circuit Training schedule that I do a couple times per week. I cover all the body parts, taking about 25 min to complete. I have been lax on it, seeing its nice and summery outside! I go for bike rides with my daughter. But I’ve read and really believe that these types of interval trainings are so beneficial for the body. For endurance, strength, and agility.
Adie on July 17, 2009
James this is great but for people who are new to this wouldn’t have a clue how to do a Bulgarian Split Squat or a Swiss Ball Jack Knife. It would be great if you could actually have video of this Crossfit inspired combo. Keep up the great work.
james on July 18, 2009
Great Idea,
I plan on doing a lot more videos this month so look out for them.