[WORKOUT] – Friday Fast One #77

Hey, hey – Happy Friday!

Hope your week’s been great. Mine FLEW by.

Heading out in a few hours to teach at our OS Level 2 workshop for the weekend. Should be good times.

Real quick –

If you’re pinched for time or not doing anything regular with your workouts –

Hit this one for today.

It’s short, rewarding, and productive.

AND you can fit it in to the busiest of schedules.

(When I get home, I’m gonna grab a 15 minute Front Squat session – so anything is possible if you want it bad enough.)

Speaking of Front Squats –

Here’s today’s – #77

(Use the appropriate size KB or KBs.)

Beginner

A1. Goblet Squat x 5
A2. 2H Swing x 10

– Set your timer for 15 minutes
– Alternate between A1 and A2
– Rest as needed between sets
– Do as many sets as you want

Intermediate

A1. Single KB Front Squat x 5,5
A2. 1H Swing x 5,5

– Set your timer for 15 minutes
– Alternate between A1 and A2
– Rest as needed between sets
– Do as many sets as you can

Advanced

A1. Double KB Front Squat x 5
A2. Double KB Swing x 5

– Set your timer for 15 minutes
– Alternate between A1 and A2
– Rest as needed between sets
– Do as many sets as you can

“Geoff, why do you like squats so much?”

Simple.

The squat is a fundamental movement pattern. You should be able to do it. But most Westerners can’t – at least not well.

Here are 3 other reasons:

1. There’s a direct correlation between the leg strength and muscle mass and longevity.

People with stronger more muscular legs live longer than people with weaker legs.

(I’ll show you the science on this in the future.)

2. Squatting uses pretty much every muscle in your body – so it’s incredibly efficient.

And we know that using more muscles burns more calories, which of course is awesome if you want to burn off fat.

3. Squatting conditions your cardiovascular system.

A healthy heart and lungs is just good for you.

Because squatting uses so much of your muscle, it requires a lot of energy.

And that makes your heart work hard.

And that means you have less of a chance of dying from a heart attack.

So, get after it today!

Stay Strong.

Geoff

PS – If you’ve been struggling to get your workouts in – 
Or you’ve been struggling to see results from your current KB workouts, then you have two choices:

1) Up your game

Or

2) Quit

I’m betting you’re not a quitter.

The simplest way to “up your game” is to get a new game plan.

Get yours here.

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