Workout of the Month
This month's workout is an intense fat burning workout designed push your anaerobic capabilities to their limits. It is similar to density training and similar to Tabata training, but of course there is a twist.
To perform this workout, you will need one kettlebell and a pullup bar. If one of these is not available, substitute in your excercise of choice. To start, place your Kettlebell 20-50 yards away from the pullup bar. Now, start off with 5-10 snatches each arm. Then, sprint to the pullup bar and perform as many pullups as you would do if you were doing a density training workout. Or perform a quarter to one third of your max number of pullups. Then sprint back to your kettlebell without stopping. When you arrive back at your kettlebell, perform 5 deck squats or 5 front squats with your KB. A military or side press is another option here. The bent press takes too much coordination for it to be safe here. Now take 30 seconds to rest, or however long it takes for your breathing rate to normalize.
When do you quit? It's up to you. A good guideline is when it starts taking you longer than 30 seconds to return to normal breathing. Like a Tabata cycle, 6-10 circuits is probably enough. This is high intensity work, so keep the total time under 20 minutes. 15 minutes or less should be perfectly fine. Another option is to pick a time interval and then do as many circuits as you can. Over time, strive to perform more circuits in this interval. Or you can perform the same number of circuits and keep track of how long it takes you.
You can warm up for this workout by performing a few grinds, such as military presses, windmill or bent presses. To cool down, feel free to walk, do some light jogging, or do an Amosov complex of joint movements. Joint mobility drills are good for warming up or cooling down for almost any activity.
For more info on Tabata cycles check out Clarence Bass' Interval Training article.