For questions about all trainings, registration and feedback - tel: +359 877 963 124

Абонирайте се за нюзлетъра ми. Присъединете съм към още 30 000+ читатели, които всяка седмица получават статии свързани с тренировки, хранене, рецепти и мотивация. Ще получите и списък с 10 от най-посещаваните ми статии, рецепти и тренировки.  

 *След абониране ще получите имейл за потвърждение. Моля, потвърдете (проверете и в spam и в таб промоции).



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! 🙂

Interval swings:

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!

Double unders

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.

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page! Thank you!

And one picture from yesterday 🙂

Ines Subashka-Инес Субашка

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

Информацията, съветите и препоръките в този сайт ( и са предназначени за лична употреба. Те не отменят по никакъв начин професионалния медицински съвет, диагноза или лечение. Информацията в сайта не е предназначена за самолечение и самодиагностика. Собственикът на сайта (/bg) не носи отговорност за публикуваните съвети, препоръки, програми, хранителни и тренировъчни режими и други материали. Ползвателите на сайта, не следва да прилагат съветите буквално, преди да се консултират с квалифициран здравен консултант или лекар.

Close Menu
Do NOT follow this link or you will be banned from the site!

I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!