Bike Sprints, Hill Sprints, push-ups and pull-ups for weight loss!
Posted Aug 24 2008 2:58pm
Yesterday the weather was beautiful so I just had to train outside. I wanted to get a solid full body workout in and give my metabolism a boost as well so I decided to do a series of mini-workouts in a row. First I biked to the part in sprints, then I ran hill sprints with push-ups at the top, then I biked back sprinting, then I ran up 6 flights of stair to my condo and did as many chin-ups as possible. The whole workout latest about 45 minutes and was pretty intense the whole time:
Bike Sprints, 5 mins
Hill Sprints with push-ups at the top, 25 mins
Bike Sprints, 5 mins
Stair Climb, 1-2 minutes
Chin-ups, 5 minutes
Getting outside and enjoying the sun and fresh air really improve your mood and often result in a brutally hard workout without you realizing it. I have written a lot about the benefits of hill sprints for fat loss and leg development so I won't go into it in depth here, but I will say that if you are not doing hill sprints you should be! I always add push-ups at the end of each sprint to force my body to push the blood around from the lower to upper body. I believe this really helps with conditioning for sports. You will notice that after the stair climb I did a bunch of pull-ups as well, applying the same principle again.
This was not a kettlebell workout but it is interesting to note that hill sprints are getting easier and easier the more kettlebell work I do. The sprints are just not as demanding on my heart rate and are beginning to feel easy which is a huge change from last year. High intensity kettlebell lifting certainly does help prepare your body for other athletic challenges!
Getting outside and enjoying the sun and fresh air really improve your mood and often result in a brutally hard workout without you realizing it. I have written a lot about the benefits of hill sprints for fat loss and leg development so I won't go into it in depth here, but I will say that if you are not doing hill sprints you should be! I always add push-ups at the end of each sprint to force my body to push the blood around from the lower to upper body. I believe this really helps with conditioning for sports. You will notice that after the stair climb I did a bunch of pull-ups as well, applying the same principle again.
This was not a kettlebell workout but it is interesting to note that hill sprints are getting easier and easier the more kettlebell work I do. The sprints are just not as demanding on my heart rate and are beginning to feel easy which is a huge change from last year. High intensity kettlebell lifting certainly does help prepare your body for other athletic challenges!
http://youtube.com/watch?v=bTAUCsUQfs8