Monday, June 22, 2009

Anti-Gym Summertime Workout

Have you ever wondered, “Why the hell am I in this hot and stuffy gym during the summer time when it is so beautiful outside?”

I just had an e-mail from young kid who used to wrestle at my high school. He wanted to know what some good exercises might be to do in 30 minutes at the gym.

The first thing I said to him, “Why are you wasting time going to the gym? Save your workout time and train outside at home.

So I sent a few video links to a couple of my staple low/no equipment fast home workouts and he loved it.

Long story short, the gym sucks and it sucks even worse in the summertime.

So, I wanted to share a workout with you that is super effective for fat loss; and a fast enjoyable outdoor summertime workout

Here’s what you need to get started with your summer time home workout program.

  • A Hill preferably – 15-25yd/meters in length but longer is ok too; not shorter though
  • 1 Kettlebell preferably or Dumbbell – a weight that you can press 10 times overhead comfortably
  • Stop Watch

Start with hill runs: start at the bottom; sprint to the top.

When you reach of the top of the hill on your first repetition, start your stop watch; that begins your rest.

Walk down the hill and rest until the watch hits 1 minute. When it does, start sprint #2; continue to do this until you have reached the desired number of reps.

These are called ‘on the minute hill sprints’.

Wk 1 – 12 reps

Wk 2 – 13 reps

Wk 3 – 14 reps

Wk 4 – 15 reps

So far you have only invested a little more than 15 minutes give or take your warm-up.

Now, on to the finisher: this is the ‘simple but not easy part’.

On to your kettlebell or dumbbell.

Ø 1 – Hand Swings: 10 reps per side

Ø Snatches: 10 reps per side

Ø Presses: 10 reps per side

Wk 1 – 3 cycles thru

Wk 2 – 4 cycles thru

Wk 3 – 5 cycles thru

Wk 4 – 6 cycles thru

Rest 60 seconds in between cycles.

Total Workout time: Approximately 40 minutes.

If you don’t know how to do the exercises above, swing on over to my youtube channel

and do a little snooping around and you’ll find them quickly.

Working out at home can be tricky because we have all gotten ‘too busy’ from time to time; here’s a little trick: pick a local park that you’ll have your workout appointment at.

If you have kids, take them with you even if they interrupt your workout for 20 minutes, you will still have only spent 60 minutest at the park with your kids, being a good role model.

It can be a little daunting to run on your own; more once I have been guilty of not running because ‘I didn’t feel like it’. To overcome this, you just have to start your first rep once you’ve done that you’ll be committed.

Worried that this little drill isn’t going to be ‘enough for you’?

I would say try it first, and if it is still too easy, grab a heavier dumbbell; a 5lb or even 10lb jump should do the trick.

If you are suspicious of the weight loss results that this simple program can deliver, all I can say is try it for 4 weeks and then send me your hate mail if it doesn’t work.

So, get out of the gym and get outside. Enjoy a few rays, some fresh air, and a fast productive workout that will help shed some belly fat and give you a fully body workout in less than 45 minutes.

Of course you could still go to the gym and sniff recycled sweat if you want.

Troy M Anderson

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1 comment:

Amber said...

I notice in your workouts there doesn't seem to be any HIIT - is that what you recommend once reaching your target weight/fat percentage?