DIRECTIONS: Perform exercises 1A–1D in sequence. Rest, then repeat; do as many rounds as possible in 30 minutes. Then go on to the squat.
Performing pushand- pull movements works the entire upper body and pumps it full of blood. Finishing with the squat works the lower body, redirecting blood below the equator and making your heart work harder to get it there.
1A) ONE-ARM SNATCH
REPS: 10
Stand with your feet shoulder-width apart, holding a kettlebell or dumbbell in front of you with one hand. Bend your knees and hips until the weight hangs at midshin level.
Jump, extending your hips explosively, and pull the weight straight up, close to your body. When it gets to your chest, flip your wrist and “catch” the weight overhead.
1B) DIP
REPS: 10
Suspend your body over parallel bars and lower yourself between them.
1C) ONE-ARM SNATCH (OTHER ARM)
REPS: 10
1D) PULLUP
REPS: As many as possible
Place your hands outside shoulder width and pull your chin up over the bar.
2) SQUAT
SETS: 4 REPS: 10
REST: 60 sec.
Bend your hips back and lower your body as far as you can, keeping an arch in your back.
II-SQUAT, CHIN, AND PRESS CHALLENGE
DIRECTIONS: After warming up, load the equivalent of your
body weight onto the bar. Perform squats for two minutes straight, resting at the top of each rep as
needed until time is up. (Have a spotter handy.)Aim for 20 reps.Go on to chinups and complete five sets of as many reps as possible. Finally, perform three sets of the overhead press using 50% of your body weight. Do as many reps as possible, resting two minutes between sets.
The squat challenge exhausts your lower body but also tests your cardiovascular endurance. Following it with pullups decompresses the spine, which then allows you to perform the overhead press more safely.
1) SQUAT CHALLENGE
REPS: As many as possible in two minutes using the
equivalent of 100% of your body weight
2) CHINUP
SETS: 5 REPS: As many as possible
Grip the bar with hands shoulder-width apart and palms facing you.
3) OVERHEAD PRESS
SETS: 3 REPS: As many as possible
using the equivalent of 50% of your body weight Stand, holding the bar with hands shoulder-width apart and forearms vertical.
Brace your abs and press overhead. Push your head slightly forward as the bar passes your face, and hold the top of the rep for a moment.
III-KETTLEBELL COMPLEX
DIRECTIONS: Perform exercises 1A–1C in sequence, then repeat on the other arm. Rest three minutes, then repeat for five total rounds. Go on to the Turkish getup, performing reps for five straight minutes. Working one side at a time makes for longer sets and more calorie burning—it also challenges your core.
1A) ONE-ARM SNATCH
REPS: 10
1B) ONE-ARM CLEAN AND PRESS
REPS: 8
Hold a kettlebell and bend your hips back so your torso moves closer to the floor and the weight hangs just above it. Heave the ’bell up to shoulder level. Brace your abs and press it straight overhead.
1C) ONE-ARM GOBLET SQUAT
REPS: 8
Hold the kettlebell under your chin and stand with your feet shoulderwidth apart, toes turned out slightly. Squat as low
as you can.
2) TURKISH GETUP
REPS: As many as
possible in five minutes Lie on your back on the floor. Hold the ’bell over your chest with your right hand. Bend your right knee 90 degrees and plant your foot. Raise your torso off the floor. Now use your right foot to raise your hips off the floor while you support your body with the left hand. Sweep your left leg back and rest on your left knee. Stand up, then reverse the motion to return to the floor. Perform one rep on your right, then one rep on your left. Repeat for five minutes.