Thank you for joining us today in Encinitas, California for a high intensity training workout of ten to ones. 10 to 1 refers to the rep count we will use, as we go through ten rounds of a circuit with one less rep each time. The idea is to use weight that is light enough to allow you to keep the pace up while still challenging you through the workout. By the time you participate in this workout, you should have developed adequate shoulder flexibility to lift overhead safely. You should also be proficient with the kettlebell swing and with lunges, as a high intensity workout is no time to practice the basics!
Today’s Workout
Barbell push press: The closed-chain push press will feel easier because of the assistance of both hands and the diminished stability requirement. However, it will feel more challenging for anyone with a tight upper back and lats than a one arm push press. Make sure you use plenty of legs to push the weight up from the very first rep or this exercise will start to feel very difficult toward the final reps of each set.
Two handed kettlebell swing: You won’t need to go extremely light on the swing, the rep count before rest isn’t going to get very high. Use a medium-heavy bell that will demand excellent technique and keep the heart rate up. Getting your breathing right from the beginning is going to be very important for your success.
Kettlebell Tactical Lunge: Hip flexor tightness can throw this exercise completely off so please make sure you are performing the exercise properly. You will also notice there is a lot of balance required for the tactical lunge; your feet are in alignment and the bell will be swinging beneath you from side to side. Minimize the lateral movement on the bell and take your time when switching hands. The beauty of this variation of the lunge is that it forces you to go deep into the step and really opens up the hips. Make sure you don’t lean forward or hunch over to make the hand to hand switch!
You will perform ten reps of each exercise in the circuit, then nine, eight and so on until you finish singles of each lift. These three moves will work very different muscles and should prevent you from experiencing excess fatigue in any one area. With that in mind, if you notice the cardio is the biggest challenge, you’re probably doing well. You may find your grip, mid back or legs get more fatigued than other areas, it all depends on your individual strengths and weaknesses. You can use the 10 to 1 rep count in other circuits. Increasing the number of stations in the circuit will make it more challenging and probably take longer. This one today is a pretty simple circuit that we will build on in the future and make it tougher as you get stronger!
Peter Hirsh
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