In the year following the release of my book, The Stubborn 7 Pounds (S7), I created a lot of new workouts that fit into the "S7" phase.
This workout is probably the most popular.
Or at least the most infamous.
I talked this workout in a couple interviews, and now I've found people all over the web posting that they did this workout.
How many times in 20 minutes can you complete this circuit:
kettlebell swings x 25 reps
lunges x 100 feet
bear crawl x 50 feet
Rest as often as you need to. Your "score" is how many circuits you complete in that time frame. You get a better score by resting less.
If you can get over 5 rounds, it's time to make it harder.
Harder variation #1: Add dumbbells to the lunges and bear crawl, use a heavier kettlebell.
Harder variation #2: Add a pushup in between each bear crawl.
Most people are crushed by three rounds. I've had a few (literally three) athletes bust up to six rounds of the harder variations.
By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado. Josh helps women and men lose stubborn fat.
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
For information about kettlebell classes in Denver, click here:
www.denver-kettlebell-bootcamp.com
© Joshua Hillis 2008
Awesome workout. I could probably finish one round. I was looking for some good circuit training…thanks.
Hey Josh! Thank goodness I found your blog again. I am a sr. high school student, and Monday morning somehow I spent an entire class on your blog, just really motivated and inspired. I exited w/o remembering the name but somehow through a combination of words I googled (you’ll never believe it but it was like 18% rockstar body fat stripper” I found it again lmao!
It’s been the longest time when I said I needed to shape up and this year, with such a busy schedule and stress combined with lack of sleep has driven my health to the worst levels ever! I want to say I really enjoy your articles, and hopefully I can start my change and I’ve felt awesome this week. Keeping a food log and also exercise log too. I am wanting, like most people to really ‘shape up’, since my grad is so soon! Just wondering, it seems like a lot of your exercises, i.e. you seem to love lunges and squats – which i would too, but i have this notion that doing more of them would bulk up my legs even more. Even growing up as a ballet dancer, I’ve had huge quads…will doing so much more slim it down or continue to bulk it up?
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