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HIIT Me All Over

A low impact, high intensity, total body workout using a trifecta of my favorite toys – Kettlebells, Rower and TRX straps.

I love any workout that involves the whole body, especially when I don’t have to modify the movements to make it low impact.  This work out includes a little bit of everything and all of the movements are joint friendly.  It develops strength, builds endurance, provides cardio-respiratory and metabolic conditioning, and if you do the Body Prep (and you should), it will help improve flexibility.

High intensity does not have to mean high impact.  These terms  are often confused and that’s a shame, because high intensity training is good for you — even if you have jammed up body parts, like me.

The conditioning component of this work out was developed by Heather Alschuler who leads 6 Movements RowFIT classes.  Hi. I’m Renee, owner of 6M. I was waiting to take Heather’s class and decided to do some Kettlebell Sport training first.  I enjoyed the combined experience so much that I just had to share.

If you would like to try a RowFIT class or learn Kettlebell lifting, just drop us a note at info@6movements.com

Without further babble, I give you,

HIIT Me All Over

 

Equipment

  • Foam Roller, Yoga Strap, Lacrosse Ball, Indian Clubs
  • 2  light, 2 medium and 2 heavy Kettlebells (or barbell or dumbbell)
  • C2 Rower (or indoor cycle)
  • TRX straps (or air squats, push ups and pull ups on a bar or rings)

 

Body Prep

  • Use foam roller / pressure ball to break up / wake up inflexible muscle tissue. On me this is pretty much the whole trunk and upper legs
  • Static stretch lower back, thoracic spine, hips and hamstrings
  • Swing Indian Club, to loosen and wake up the shoulders (can also use arm swings )

 

Kettlebell Training 

Warm up

Use a Light Kettlebell and perform several minutes of:  

  • Low Swings
  • Bumps / Semi-Squats
  • One Arm Jerks

 

Workin-The-Jerk

Round 1 (Light Bell)

  • One Arm (L) Jerk, 1 Minute
  • One Arm (R) Jerk, 1 Minute
  • Rest 30 seconds
  • Two Arm Jerk, 1 Minute
  • Rest 1 minute 

Round 2 (Medium Bell)

  • One Arm (L) Jerk, 1 Minute
  • One Arm (R) Jerk, 1 Minute
  • Rest 30 seconds
  • Two Arm Jerk, 1 Minute
  • Rest 1 minute 

Round 3 (Heavy Bell)

  • One Arm (L) Jerk, 1 Minute
  • One Arm (R) Jerk, 1 Minute
  • Rest 30 seconds
  • Two Arm Jerk, 1 Minute

Your done with the Kettlebell training. Get ready to have more fun. Drink some water, put away the bells and get out your rower.

RowHIIT Training

Rest in this component happens after the TRX exercises, while you are getting back on the rower for the next set.

You will be rowing at a High Intensity Pace – You are supposed to feel a bit uncomfortable. It should not be easy to talk. Try to bring the split time on the monitor (time / 500 meters) as low as possible and still be able to continue rowing.

Warm Up

Do a several minutes of rowing drills to steadily bring your heart rate up, from easy to moderate, and then to a high intensity pace.

Do The Work

  • Row for 1 minute, at a high intensity pace, then do 10 squats, 10 inverted body rows and 10 push outs on the TRX
  • Rest 1 minute (while you are getting setup on the rower)
  • Row for 2 minutes, at a high intensity pace, then do 10 squats, 10 inverted body rows and 10 push outs on  the TRX
  • Rest 1 minute (while you are getting setup on the rower)
  • Row for 3 minutes, at a high intensity pace, then do 10 squats, 10 inverted body rows, 10 push outs on the TRX
  • Rest 1 minute (while you are getting setup on the rower)
  • Row for 2 minutes, at high intensity pace, then do 10 squats, 10 inverted body rows, 10 push outs  on the TRX
  • Rest 1 minute (while you are getting setup on the rower)
  • Row for 1 minute, at a high intensity pace, then do 10 squats, 10 inverted body rows, 10 push outs on the  TRX

 

Cool Down

  • Row slowly mixing hands only drills, with partial leg glides until your heart rate recovers. 
  • Various stretches including the hamstrings and shoulders. 

 

I’d love feedback on this workout. Please let me know if you would like to see more low impact, high intensity workouts. 

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