The first thing that we are going to look at is achieving tremendous cardiovascular conditioning with only a limited amount of space and time. To do this we are going to look at a couple of different movements. Again we will use the resistance of body weight in order to accomplish our goal. Remember that these steps are not the only answer, but they sure are effective.
I would like to let you know that this little program will cause you to sweat, stay out of breath, and feel overall miserable! Don’t worry though because “Pain is temporary and pride is forever!” I would like to introduce the 3 count squat thrust. This is the first step of the two that I want to explain. It is a toned down version of a military conditioning exercise known as a blurpee, which I’ll get into in the second step of this dominating little workout. To begin, a squat thrust involves 3 simple movements. The first movement starts with you standing with your feet about shoulder width apart and bending down to place your hands on the ground in front of you. The second step is to then kick your feet back until your body is fully extended so you are positioned in an upright push-up. Finally, you simply kick your feet back up in one single movement to return to the first position and simply stand up. All 3 of these movements count for one repetition. From here if you want tremendous cardio this will be the first half of your workout because you want to try to complete 50 of these in a row! This will be absolutely miserable and you are only halfway there.
The second exercise I want to look at is called a blurpee. It has a funny name, but you won’t be laughing when you start doing it. This exercise basically involves the same steps as the squat thrust but it will have a push-up and a jump added into the mix. The first step, like the squat thrust, is to begin standing with your feet shoulder width apart and crouch down placing your hands on the ground in front of you. Next you want to kick your feet back extending your body into the upright push-up position. Third you want to execute a single push-up. Next you want to bring your feet back up until you are in the crouched position. The final movement here is to stand up and jump. This is all one repetition. Go ahead and get mentally geared up because you’ve got 50 of these in a row too.
This program has a total count of 100 miserable, sweaty, nauseating reps that will get you into optimal shape. This is only a simple ingredient in the whole program. Make the change to gain sick cardiovascular conditioning!
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I’m Brandon Richey the Strength and Conditioning Pro!