Get your HIIT on!
kettlebell gorilla snatch, :60 seconds
kettlebell tactical lunges, :60 seconds
standing sprints on a stationary bike, :60 seconds**
rest, :60 seconds
repeat x 2 (3 times total)
kettlebell swings, :60 seconds
kettlebell crunches, :60 seconds
kettlebell figure-8s to hold, :60 seconds
repeat x 2 (3 times total) without resting
**If you don’t have access to a stationary bike, you can do high-intensity jumping jacks, sprint in place, jump rope, or mountain climbers as a substitute.
Yesterday’s workout! Build your arms, back, and LUNGS!
Today’s workout targets your legs and core.
Recipe for a flat stomach:
10 minutes, a pain threshold, and this video.
Mt. Ka’ala Hike
Location: Waianea Range, from Oahu’s westside
Distance: ~8 miles
Elevation gain: 3,700 feet
Danger: first 3 miles: low; last mile: moderate to high
Suitable for: intermediate, expert
Gear: First aid gear, 3+ liters of water, hiking boots, plenty of snacks, extra shirt/pants
Time: We made it in 8 hours, with a few casual breaks and an average pace.
Recently CardioPanda’s original founders, Jon and Dan, along with a group of fearless hiking friends, decided to check-off a major box on our Oahu bucket lists: climbing Mt. Ka’ala, the island’s highest peak.
Build Your Foundation!
The workout is fantastic for leg/general endurance and conditioning, and there are elements built in to specifically improve your core stability, dexterity, and coordination (i.e., Bosu-ball kettlebell swings, dynamic sandbag squats).
This workout really hammers your conditioning right outta the gate. Before we got started we each warmed up for several minutes, doing various, light movements with our bodyweight and with kettlebells.
The first superset is extremely taxing on the legs and the lungs. You won’t need much weight—the compound movements are stacked in a way that really enhances their difficulty.
After “sprinting uphill” with three repetitions of the first superset (:30 rest between each), the following exercises keep the heart rate high despite the (comparatively) mild pace.
Why do we do so much functional training for legs and core? Because that’s your foundation! Building strength is like building a house: the better foundation you have, the higher you can build!
Shoulder & Triceps Smoker
This is a great workout for shoulder strength and stamina. The high volume of pushing incorporates the triceps throughout, and many of the exercises target them directly.
This workout is excellent to strengthen and tone the upper body, burn fat, and build muscle.
BRUTAL Endurance Circuit
This circuit really focuses on leg conditioning, core stability, and overall endurance. It’s great for hikers, climbers, grapplers, etc., since these sorts of activities benefit from highly functional, compound, endurance-oriented training.
I did the first superset three times, then the second and third twice each. If you’re just starting, try to get through each superset once, and maybe give yourself more time between supersets. If you’re more advanced, do extra supersets, or perhaps make each set :45 seconds (or longer) instead of :30.
Be creative with your adjustments—the answer isn’t always “add more weight.”
Train hard, and have fun!