I love the facility where I go to work out! There is everything- tires, kettlebells, stairs, hills and so on. Yesterday, I had to work out in a different gym… a typical globo gym! When I was done with my lifting, I really wished I had a sled or a tire, or maybe a sledgehammer, so I could do some conditioning.
I can’t describe you the emptiness I felt, from the thought that everything I could use is just the globo gym equipment! 😉
That is why, today I decided to give you some ideas for short, intense, conditioning work at the end of your workouts, that could substitute the boring cardio, that a lot of people do at the end of their workouts!
Burpees are everybody’s “favorite” exercise! J
Personally I love doing max number of burpees, for a fixed time, or a fixed number of burpees, as fast as possible.
For example: 50 burpees for time or max burpees for 5 minutes.
You have no idea how much you are gonna benefit from this, than the 30-40 minutes on the treadmill or the elliptical!
My favorite ladder is: pistols and push- ups. You do 10 pistols and 10 push- ups; then 9 pistols and 9 push- ups, and you keep going like that until you get to 1 pistol and 1 push-up.
Another favorite combination are thrusters and double unders.
You could combine different couples of exercises! It turns out to be really intense! 🙂
This is my absolutely favorite way to finish my workouts. I do different intervals and depending on what I am training for I structure the intervals as follows:
Work:rest in a 1:1 ratio, which means that if I do swings for 30 seconds, then I rest 30 seconds. And depending on the weight of the kettlebell, I do between 6-10 rounds.
Work:rest in a 1:2 ratio, which means that if I do swings for 20 seconds, then I rest 40. Usually I do the intervals in this ratio between work and rest, when I am using heavy kettlebells, and I stick to shorter intervals.
Another favorite way to do swings are intervals like this:
10 sec swings- 10 sec rest
20 sec swings- 20 sec rest
30 sec swings- 30 sec rest
40 sec swings- 40 sec rest
50 sec swings- 50 sec rest
60 sec swings- 60 sec rest
Besides that I love finishing my workouts with max number of swings for a given time or fixed number of swings, as fast as possible( like I do with the burpees). This method could be used with a lot of exercises and it is a great way to end your workout!
This is for those of you, who are good at double unders. If you are doing them, you know how exhausting they can be! Personally I like doing 5 rounds of 50 or 100 double unders, with a rest between 30-40 seconds, between rounds.
If you can’t do double unders, just try the regular jumping rope style, by doing different intervals, or for example 100 quick skips, then rest. Repeat it 4-5 times.
As always I could keep on going, but that is enough for this week. Just try these workouts and see how they work for you. I promise you that this is a really great way to achieve your goals to lean out and get in a better condition. And it is way better than the old, boring, traditional cardio!
Don’t forget to download my FREE E-Book- 30 Exercises on Becoming a Wonder Woman. Download it HERE.
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And one picture from yesterday 🙂