Here is another "lost" workout from The Stubborn 7 Pounds.
This workout didn't make it into the book because I figured most people don't have a medicine ball and a brick wall handy.
But if you do…
How many rounds in 20 minutes:
15 kettlebell swings
15 medicine ball throws
15 box jumps
15 situps
This workout started out as an experiment.
Ok, actually I was just bored.
So I started looking for other ways to think about workouts besides just the movements: push, pull, squat, and deadlift.
I wondered, what if I thought about a workout as a full body extension, then flexion, extension, and flexion.
Writing this workout was an entertaining problem for me for about 5 minutes.
It turned out to be one of my clients' favorite workouts.
Especially when they are having a bad day. I think medicine ball throws are the next best thing to hitting a heavy bag.
Enjoy!
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Where's Josh been?
I know the blog posts have gotten a little slower this last month.
I took two major seminars – one taking a drastically different look at neurophysiology and the way that the body responds to movement, and the other was about removing the mental barriers that hold us back.
I'm not sure exactly how this will all transform the way I train people in the long run, but it's really awesome to get to grow as a trainer.
As usual, I'm testing new stuff out on my clients, and when I get good at it I'll pass it on to you.
Other big news, I got glasses. I can't believe how blind I was, I had no idea. I feel like I see the whole world in HD.
The articles are going to start coming regularly again. Thanks for being patient with me while I was off learning new stuff.
Josh
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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
Josh is currently finishing up his second book Fighter Workouts for Fat Loss
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
just done this but subbed the ball throws for jump pull ups. really enjoyed it
What does Crossfit call this workout? 🙂
Paul: I’m glad you like it!
Adam: They probably call it “the escalating density training workout with kettlebell swings, ball throws, box jumps and situps that Josh created”. =)
Josh,
How high is that step?
(I know the height used can be individual to each person but how high is the one in the video?)
*Wishing I had that equipment*
That does look like a fun workout. Hmm, now you’re making me think…*devilish laugh*
The medicine ball throws are a great flexion exercise, could be substituted with cable curls, but not as much fun of course and they don’t involve the arms quite as much
The box jump could be substituted with burpees or frog jumps
Swings are swings, and situps are sit ups.
Now you’re making me want to do bag work, and no bag (or hubby to spar with) around.
Hey Josh.
What’s the go with the sit ups? It makes it too easy with the weight plate on the toes. Over here in Oz we dont let our clients hook their feet under anything.
Mick
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