30 Minute Hybrid HIIT Workout +Video
by Funk Roberts, AB and Core Bundle For Fit Pros
I get often ask if you can build muscle, increase strength, and lose fat while being more athletic.
The short answer is yes, but you do have to ensure your workouts and programming combine a strength component, both absolute and relative strength, that also helps you generate the athletic power
You need a spice of performance based exercises that have you lifting lighter weight faster for endurance.
Mix in some hypertrophy training that creates mechanical tension and metabolic stress.
And top it all off with a HIIT metabolic protocol and the right equipment (dumbbells, kettlebells and bodyweight)…
Then you have yourself the perfect Hybrid Training programming and workout
Like the one I have for you today is a fantastic total body metabolic hybrid training using my 10 exercise Spartacus workout style workout and exercises that cover explosive power, muscular endurance, cardio, core strength, relative strength and more.
With the perfect arsenal of equipment.
30 Minute Spartacus Stronger Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other for 3 rounds. Total work time = 30 minutes
Equipment – single kettlebell(s), dumbbells, bodyweight
Round 1
1. Alternating Single Kettlebell Swings
2. Side to Side Push Ups
3. DB Clean and Squat
4. Frog Crunches
5. Alternating Kettlebell Gorilla Rows
6. Mountain Climbers
7. Heavy Reverse Alternating Lunges
8. Biceps Curls
9. Kettlebell Plank Pull Thrus
10. Burpees
Round 2
1. Alternating Single Kettlebell Swings
2. Close Grip Push Ups (triceps)
3. DB Clean and Squat
4. Full Frog Crunches
5. Alternating Kettlebell Gorilla Rows
6. Mountain Climbers
7. Heavy Reverse Alternating Lunges (iso hold at bottom)
8. Biceps Curls (Missed this exercise)
9. Kettlebell Plank Pull Thrus
10. Jumping Jacks
Round 3
1. Alternating Single Kettlebell Swings
2. Wide Grip Push Ups
3. DB Clean and Squat
4. Frog Crunch Pulses
5. Alternating Kettlebell Gorilla Rows
6. Mountain Climbers
7. Heavy Reverse Alternating Lunges (iso hold at bottom)
8. Biceps Curls
9. Biceps Curls
10. Kettlebell Plank Pull Thrus
11. Burpee/Jumping Jacks
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Check out Funk’s programs for Fit Pros here:
Ab and Core Bundle for Fit Pros! 20 Done for You COMPLETE Workout PROGRAMS!