Let’s get ready for another great week of training starting things off with some high octane cardio.

High octane cardio is very simple but fast moving! (as fast moving as you want it to be)

Just like ALL of our sessions, this can be done at your own pace if you are JUST starting out with us.

This style of high octane cardio does NOT require much in the way of equipment and is a GREAT one for home.

Check out this video that Jim and I did back in 2014 out at the track.

ALSO…

Any of the kettlebell exercises can be substituted with a body weight movements.

This particular video features a run between each exercise which can also be replaced with a row, bike, ski or even jump rope or jumping jacks.

Let’s get after it this week!

30 Minutes of HOC!

Get as many rounds as you can at your pace!

Pick your options of weigted or body weight!
  • Squat options 20 reps with body weight or 10 goblet squat (you can also choose reverse lunges 10/10)
  • Cardio choices can be the following: 200 meter row, run, or ski/400 meter bike/100 revolutions jump rope, or 25 jumping jacks.
  • Push ups 10 or push press(10/10 with db or kb, doubles will do 10 reps)
  • Cardio choice
  • Hinge choices: Deadlift 20 (light weight) Swings 20, clean or snatch 10/10. body weight or banded hinge (20 reps)
  • Cardio choice
  • Pull options: 1 arm row (kb or db) 10/10, ring row 10 reps or pull ups 5 reps
  • Cardio choice
  • Ab choices or mountain climb 20/20 or twist, rotational (med ball or Bulgarian bag 20/20 reps)
  • Cardio choice

Repeat for 30 minutes!

The First Annual Kettlebell Sport Championships are coming up on April 9.

Therefore, Register for that here.

Don’t forget to sign up for ROW for HOPE on May 15…

Our goal is 100 teams.

All proceeds will go to the JAG fund for brain cancer research in memory of Kathy Milkowski.

Go here to register NOW!

Here’s another high octane workout for home.