Get your HIIT on!
Conditioning Workout for Fightsports
Superset 1:
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)
Superset 2:
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.
Kettlebells: Muscle-Building Workout
This workout is designed to build muscle mass in the triceps, shoulders, chest, and forearms, while also working core stability and endurance.
By resting only briefly between sets, the workout fatigues progressively deeper layers of muscle tissue, which is far more effective than over-resting and allowing muscle to recover during the session.
I used workouts like this — along with a healthy, vegan diet — to gain nearly 25 pounds of body mass in under 3 months. (Yes, I looked like a starving person before that… thanks, marathon running!) I hope you enjoy it as much as I did!
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!
Have fun!
