Friday Workout December 9,2011


This Friday since it was the last day of the week my goal was to burn myself out knowing that I would have a day to recover. I usually try to do a work out that incorporates the entire body knowing that I have a day of rest to follow. I began with my aerobic work which was given to me by a friend before it is a pyramid conditioning program that is 33 mins long  it starts 5 min warm up followed by a 4 min sprint , 3 min sprint, 2 min sprint, 1 min the back up to 4 mins again. after each sprint you get a 1 min break to recover then you start the next sprint as you go down in time you want to increase the intensity. That can be done either by increasing the speed or by increasing the elevation if you are on a treadmill. It is a great conditioning exercise and I recommend it highly.

Pyramid conditioning                     33 mins

Kettlebell circuit                                  3 rounds

one arm swings                                      1 min
one arm clean and Jerk                      1 min
Burpees                                                     1 min
Goblet squats                                          1 min
Straight leg sit-ups                                1 min
Rest                                                             3 min

Stretching and mobility                    15 mins

Total time                                             1 hour and 15 min workout

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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