People ask me about my workout all the time.  I figured I’d share tonight’s session so that you can see what I do to keep my fitness cylinders firing on full.

Warmup:

• Hip Flexor Stretch – 30 sec
• Piriformis Stretch – 30 sec
• Single Leg Glute Bridge – 25 each leg
• Outward Hip Circles – 15 each leg
• Cat/Camel – 5 reps

Workout:

A1. Parallel Box Squats 45×5, 135×5, 245×5, 315×5, 405×3, 455×2

A2. Chinup – Bodyweight, 6×6

B1. Chain Handle, Feet on Swiss Ball Body Row – Bodyweight, 3×8

B2. Kettlebell Renegade Row – 53pounds, 3×8

C1. Cable Lunge/Row – 100×10, 110×10, 120×10 (each side)

C2. Kettlebell Snatch – 35pounds, 3×10 (each side)

D1. Hanging Leg Raise – 2×10

D2. Quadruped Pushup – 2×20

E. Handstand Hold against wall – 40 sec, 31 sec

D. One Arm Kettlebell Swings – 53 pounds, 100 reps nonstop, switching hands every 5 reps

Cooldown:

Random Stretches

The whole thing took under 45 minutes and totally kicked my butt.  Alternating sets (going back and forth between exercises) lets you do twice as much work in the same amount of time.  Pairing those exercises with an upper/lower or upper/lower/abs scheme keeps you heart pumping HARD for the whole workout.

The net sum is that your metabolism is seriously ramped up after this type of workout, with no wasted time