working out

Just 2 Darn Good Workouts

This blog is exactly what the title says. Two great workouts that will potentially help build muscle, reduce body fat, and improve work capacity.

Sometimes you need a workout where you can do quality work in a short amount of time. These are not workouts that should be rushed to get done for the sake of getting them done fast. Rather,  these are workouts that allow you to rest after a reasonable amount of reps and then pick the weight back up and keep getting after it.

So, here are two workouts that accomplish just that.

 Full-Body Ascending and Descending Density Circuit

Click HERE to watch the workout!

Equipment: 2 kettlebells of the same size. Women use 8-16 kilogram bells, men should try and use 16-24+ kilogram bells

Standard requirements: You should be able to properly perform double kettlebell clean, military press, front squat, and chin up or pull up

The Circuit of Exercises: Clean + military press + front squat + chin up or pull up

The Workout Breakdown: Add a rep to just ONE of the movements on each successive set. Work your way up to no more than 7 reps. If 7 reps is too easy, it’s time to move up in weight.

Then, go back down the ladder until you reach 1 rep for the movement that you chose to go up and down with.

It could look like this:

  • Clean + military press + front squat + chin up or pull up
  • Clean + military press + 2 front squat + chin up
  • Clean + military press + 3 front squat + chin up
  • Clean + military press + 4 front squats + chin up
  • Clean + military press + 5 front squats + chin up
  • Clean + military press + 6 front squats + chin up
  • Clean + military press + 5 front squats + chin up
  • Clean + military press + 4 front squats + chin up
  • Clean + military press + 3 front squats + chin up
  • Clean + military press + 2 front squats + chin up
  • Clean + military press + front squat + chin up

Rest no more than 30-seconds after the chin up or pull up before you start the next clean. This is going to leave you sore if you use some big bells, so a day or two off after this finisher is advised to properly recover.

Heavy Dumbbell Combo Descending Ladder

Click HERE to watch the workout!

Equipment: 2 dumbells of the same size. Use a weight where 8 reps is a struggle to strict press over your head.

Standard requirements: You should be able to properly perform a plank/renegade row, squat, and press weight over your head.

The Circuit of Exercises: Plank/Renegade row, squat, power curl/clean, overhead press variation (strict, push, jerk).

The Workout Breakdown: Add a rep to just ONE of the movements on each successive set. Work your way up to no more than 7 reps. If 7 reps is too easy, it’s time to move up in weight.

Plank (renegade) row and squat, power curl/clean, to overhead (can strict press, push press, or jerk variation). Abbreviation will be SPCOH for exercise

Rest no more than 60 seconds between sets

  • 5 plank rows + 10 SPCOH
  • 4 plank /renegade rows+ 8 SPCOH
  • 3 plank/renegade rows + 6 SPCOH
  • 2 plank/renegade rows + 4 SPCOH
  • 1 plank/renegade rows + 2 SPCOH

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