A Heinous Wednesday Workout, For a Tuesday…

A Heinous Wednesday Workout, For a Tuesday…
(One to KILL Body Fat)

Everyone knows that one of my most favoritest movements is the Kettlebell Swing.

It’s simple, effective, works the posterior chain(gives you a nice bottom 😉 and strengthens your back & hamstrings)

So now, how to soup it up… well, let’s just add a burpee for good measure.

Here’s how the workout will go:

Swing/Burpee x10, x15, x20, x15, x10
Rest 30-60 sec

Yeah, that’s it. Doesn’t seem like much, but give it a try for 15 minutes (AMRAP) and see how many ladders you can get through. Again, rest as needed, but as little as possible.

Need to see the technique, well okay then, here’s the video:

On a side note, kind of, this is something you do not want to perform in high frequency. Meaning this, you can’t do high intensity work like this every day – you’ll be liable to hurt yourself, and maybe others it they’re in your immediate vicinity.

This is designed to be done as frequently as 2x per week. Again – Yeah, that’s it.

I would caution you to err on the side of… well, caution when it comes to high intensity training.

Some “experts” say you can do it frequently, and that’s fine… if you like your joints to last until 50 before they need replacement.

So for the sake of your connective tissue and joints work strength more often(calisthenics is a good option as it is easier on the bones) and metabolic training only 1-2 days a week.

Got it? Good.

Stay Safe, Stay Strong

~Justin Green

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