Endurance.
The ability to keep going when your muscles burn... and you feel like you're starting to break down...
Can you suck it up and get a little further?
I called this workout Fast Hike because just like hiking fast... this workout is going to jump up your heart rate FAST.
Let's get into it!
Fast Hike Circuit Breakdown
The circuit is really simple:
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8 snatches
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16 racked step ups
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16 lemon squeezes
Start with 8 kettlebell snatches on your weak side. Always start of weak side!
Switch it to rack on your strong side and go straight into the step ups.
Try for a minimum box or step height of a 12 inches. I used 16 inches incase you're curious.
Finally...
Have your mat close by so you can rock out those fast lemon squeezes.
This circuit flys!
I think we can get through a BUNCH of rounds and this means:
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Our heart rate will get high
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Our muscles will get woozy
We have to mentally keep it together and push hard for the full 5 minutes.
I got 5 rounds done! Yay!
Dan was 6 step ups from getting 4 full rounds done.
Let's break these exercises down.
Fast Hike Exercise Breakdown
Kettlebell Snatches
Step 1
Get the kettlebell into a loaded position and focus on keeping really good balance across your feet.
It helps a lot if you take the arm that is not holding the kettlebell... and swing it back. This will help you keep balance.
Step 2
Fire from your hips to get the kettlebell moving.
As you fire your hips... let the arm NOT holding the kettlebell fling forward to help create momentum.
As the kettlebell comes through your legs... tug up hard on the kettlebell to get it moving straight up.
Step 3
Your tug up is a boost of power that moves the kettlebell... pretty much making it weightless. All momentum.
So as the kettlebell gets to about your neck level... take control and actively punch your hand around the kettlebell so it lands on your forearm softly.
You want to avoid the kettlebell flopping over your hand.
Then extend the kettlebell high into the sky.
Step 4
From the top you can bring it straight back down into the loaded power position...
Or...
Bring the kettlebell down into rack first and then swing it into the power position.
Read my kettlebell snatch post if you want a very in the weeds... detailed... breakdown.
Racked Step Ups
Step 1
Rack the kettlebell.
Start with one foot on the box. Let's say... start with the weak leg.
Step up your strong leg so both legs are on the box.
Then step down your weak leg and tap the ground and immediately bring the - same - leg back up to the box.
Step down your strong leg... tap and come back up.
You ALWAYS have at least one foot on the box. This is how you closely simulate walking up steps and it's how you move quickly to keep the workout pace ramped up.
Remember...
While your stepping up... keep your core fully engaged and squeeze the handle of the kettlebell.
Squeezing the handle (or weight) will help keep your posture in tact.
Lemon Squeezes
This is used more as a break up exercise... but if you focus hard on squeezing your abs you can get a nice little burn.
Step 1
Get into a hollow hold position.
Your legs are about 8 to 12 inches off the ground. You're trying to lift your hips off the ground by pressing your low back into the ground hard.
Crunch and make sure your shoulders are off the ground...
Your arms are off the ground extended down at your sides.
Step 2
Crunch harder and bring your knees into your body.
But at the same time... bring your torso up so when you're in the "crunched" position..
Your "resting" on your butt.
Your torso is completely off the ground.
Your legs are in as if you were hugging them.
Keep your abs crunched hard and pulled in.
Just just repeat focused on never relaxing your abs.
Do You Want To Get Strong With Me?
This was a fun workout because going from the snatches to the step ups is challenging.
If you end up doing this... I want to hear about it.
Tell me how you did in the YouTube comments . I'll make sure I answer you back.
Isn't is great having workouts designed for you?
You don't have to think about your fitness life.
And isn't it cool having a trainer (ME) workout with you... counting reps and sweating with you as if we were sweating together?
Yeah it's pretty awesome.
And that's why you should learn about Fit Women's Weekly LIVE.
This is my private (closed group) online training program .
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I custom create daily workouts
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I stream every workout LIVE so you can workout LIVE with me in real time
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I record every workout so you can do them on your schedule
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Plus I train and coach my members daily with personalized access
But membership is very limited so if you like personalized training you should join up today .
I do offer a FREE 14 day trial you can join . But if all the membership spots are taken... then the trial is locked too.
Maybe your more of a DIY type of women. I love that!
I have a program called Habit .
This is a growing collection of metabolic strength programs that uses a program design I created called MicroHITS.
And if you want, you can purchase one as a back catalog programs.
Now go get Fast Hike DONE... and then leave me some comment love and tell me how you did.
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