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6 Single-Session Workouts That Will Beat You Up

Throw your workout logs and program plans out the window and give one of these six killer challenges a chance.



Mike Stehle, ATC, CKT-2 is the founder of Training Room Online of Avon and Point Pleasant Beach, New Jersey. Mike is also the creator of a new metabolic conditioning product, Mini MetCons. You can follow Stehle on Twitter @njkettlebells.



Mike Stehle's Single Session Workout:

"This is a full body kettlebell and body weight conditioning ladder. The movements are basic, but the workout is challenging. This is the type of workout that would be used as a strength and conditioning session for a soccer, lacrosse or any stop and go explosive sport. This is also an example of something we would use for one of our special clients, 3x Olympic gold medalist and captain of the US Women's Soccer team, Christie Rampone."

> Complete the following movements as a circuit as quickly as possible without compromising form on the movements.

1. Ladder down: Pullups or Body weight rows - 10,9,8,7,6,5,4,3,2,1

2. Ladder up: Kettlebell push presses - 1,2,3,4,5,6,7,8,9,10

3. Ladder down: Kettlebell goblet squats - 10,9,8,7,6,5,4,3,2,1

4. Ladder up: Kettlebell one-handed swings - 1,2,3,4,5,6,7,8,9,10 [perform the same for each arm]

5. {Optional} Ladder down: 10 yard shuttle runs - 10,9,8,7,6,5,4,3,2,1

> Take minimal amounts of rest between sets - just enough to recover and perform your reps with great technique.

> To make this workout shorter you can cut the reps to 5-8.

> This workout should take approx. 30 minutes. [including shuttle runs]

Go to page five for our next experts single session workout choice >>>


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