Squat, Swing, Run

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If you’re looking for a great workout to get the heart pumping, give this one a try in the gym or out on the field.
 
PART 1
5 Sets of 5 Back Squats, with 1-minute rest between sets
After a brief warm-up, do the back squats with a weight bar or weight bag on your shoulders, but don’t go too heavy, as this is just the first part of the workout – and five sets is already a decent workout! Remember to keep your chest up and knees out – movement and posture is more important than speed or weight. You want to control it as much as possible and not get injured.
 
PART 2
4 Rounds of 15 Kettlebell Swings and 400m run, with 2-minute rest between sets
The kettle bells bring in another strength component and you top that off with some running to bring in an anaerobic section. It’s simple, but it’s going to make you work. If done in the gym, use the treadmill for the runs; otherwise it is once round the track or a sports field.
 
Workout courtesy of Pierre Ferreira at Centrifugal Fitness and Health in Bedfordview, Johannesburg. More info at pierre@crossfitflamingheart.com or 082 532 2962.
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