[WORKOUT] – The Friday Fast One, #38


Friday is here!

Don’t know about you, but it’s been a long week.

And it isn’t getting any shorter.

I have to be up and over at my video guy’s house by 9am tomorrow to shoot some videos. (I’m making some brand new advanced kettlebell training ones for you. More on that later.)

And then later in the afternoon #1 son and I are going on what my wife and he call a “Daddy Date.”

Not sure what we’re doing yet, but it’ll be fun no matter what we do. (Last time he wanted to go to Sears and sit / play on the lawn tractors.)

And because it’s Friday, and, let’s face it, even though the 4th quarter just started, it’s rapidly coming to a quick close. After all, who really works between Thanksgiving and New Year’s?

So that means there’s a ton to be done.

In that spirit, you may want to get a workout in today but may not think you have enough time.

No worries – I’ve got you covered with today’s  “Friday Fast One.”

You’ll Need:

– 1 pair of medium-sized KBs
– A timer or clock with a second-hand
– Some chutzpah

Here’s What You’ll Do:

1. After a 5 minute warm up, set your timer for 15 minutes.

2. Perform double KB Front Squats followed immediately by a Press. (That’s 1 FSQ. Followed by 1 Press.  Do NOT blend the two together. That’s a Thruster or Long Press.)

3. Perform ladders of 1,2,3,4 for the entire 15 minutes.

4. Do as many sets and ladders as possible during the 15 minutes.

5. Rest as necessary between sets.

Why This Will Challenge You

Both the Front Squat and the Press are exercises in mastering and managing both tension and fatigue. You can expect to experience a high heart rate and  some breathlessness.

This is a great workout to do to burn a lot of calories in order to burn fat and to get a lot of work done to get stronger.

Technique Tip: On Breathing

Make sure you take a big breath and fill the “bowl” that is your pelvis before you descend into the  FSQ.

This will create IAP – Intra-Abdominal Pressure – which stabilizes (protects) your spine.

It will also allow greater depth in your FSQ and make you stronger on your ascent.

Exhale through pursed lips during the hardest part of your ascent.

When you reach top of your squat, pause, and take another breath to stabilize your spine for your Press.

The same things are true of the Press as the FSQ.

Enjoy this one.

Depending on what size KBs you use, it will be a beast!

Talk soon.


PS – Don’t dismiss the simplicity of “just” these 2 exercises and the fact that their not Swings.

It’s amazing how these 2 exercises alone can transform your body if you commit to doing them.
PPS – Almost forgot – If you like delicious “comfort” foods but not the calories, guilt, or excess body fat that come with them, then check out this FREE cookbook called, Eat More Burn More.

There are some great “comfort” meals in there to help you not only enjoy your weekend, but to refuel after today’s workout.

More info about Eat More Burn More here.

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