Memorial Day Kettlebell + Body Weight Conditioning Workout

It’s been a great weekend here in Northern California so far. Great weather, spending some time relaxing outside by the pool, hanging with friends, and eating lots of great food.

Perfect weather here in Sacramento this weekend!

How about you? How’s your weekend going?

Speaking of great food, this morning I woke up and knew I needed to hit the conditioning workout EXTRA hard. Went just a tad over my daily calorie goals for the last couple of days ;)

So that’s what I did. And I thought I’d share the workout with you to try yourself.

Let’s get right to it –

(BTW – you can get 130 MORE conditioning workouts LIKE this one – but that use every style and piece of equipment that you can imagine – with the “friends of Forest” Lift Weights Faster deal my new friend Jen Sinkler’s got going this weekend. More info on that, HERE.)

 

Memorial Day Kettlebell + Body Weight Conditioning Workout

1 – Warm up:

– EASY jog 30 sec
– walking lunge SLOW, feel the stretch 30 sec
– inchworm with push up 30 sec
– jumping jack 30 sec

repeat 2x

2 – Workout (get OUTSIDE and enjoy the summer weather if ya can!):

– sprint 15 sec HARD
– rest 30 sec
– as many push ups as possible in 15 sec
– rest 30 sec
– sprint 15 sec HARD
– rest 30 sec
– as many kettlebell swings as possible in 15 sec
– sprint 15 sec HARD

rest 60 sec

repeat three more times for a total of four rounds

Notes:

– do the first couple of sprints at maybe 60-80% speed, to get yourself in the “groove” and ready to hit it hard
– go HARD for 15 seconds and rest (really) for 30 … the idea with this is to get enough rest so you can attack the 15 sec bursts ALL OUT. If you rest for 10 or 15 seconds, it probably won’t be enough, and the intensity and quality of your workout will break down
– get OUTSIDE if you can! I cranked this session in a little park next to my house.
– if you can’t sprint, you can do run in place HARD, jumping jacks HARD, jump rope as fast as you can handle w perfect form, or even a rowing machine or stationary bike at a high intensity

Okay, I’m off to relax a bit and get ready for a big holiday boot camp session tomorrow in the AM at the FVT studio. Give that workout a try, and let me know how it goes for you. And enjoy the rest of your weekend!

Forest Vance
ForestVance.com

PS – Don’t forget – you can get 130 MORE conditioning workouts like this one, but that use every style and piece of equipment that you can imagine, with the “friends of Forest” Lift Weights Faster deal my new friend Jen Sinkler’s got going this weekend. More info on that HERE.

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