Hey guys, it's Jeff Cavaliere from athleanx.com!
We're gonna bring something a little different...not a weight training workout, but a conditioning
workout.
As those of you out there who have been following the program already or at least know, I'm
not a big fan of cardio.
At least not when you're trying to burn fat and preserve the muscle that you've working
hard to build.
So I'd like to talk about something called Athlean Burst Training, meaning getting your
heart rate up, but keeping it interesting, also making it challenging for your muscles...
so you're building muscle at the same time as you're burning fat.
So none of this boring treadmill, staying steady 45 minutes training stuff, because
it's not where you wanna go if you're trying to burn fat, keep it off and build muscle
at the same time.
So I put together what I call my "4 minutes of hell".
Now you're gonna think: what can I actually do in 4 minutes?
Well, you watch what I'm gonna do here.
I'm actually not gonna go through the whole 30 seconds of each stage, 'cause you'll get
the idea.
But I guarantee I'll be out of breath after just 4 minutes of this circuit and to make
it even harder, you can just repeat it again for 8 minutes... or if you're really up for
it, try to go for 12 minutes a round.
Not many people have been able to manage this, so...
What we're gonna do is start off with this kettlebell here, we're gonna do alternate
swings.
I'm basically gonna come up here, up...swing and pass.
You can go 30 seconds on this.
And then we're going right into our skier hop side to side with the kettlebell.
So basically, we're gonna start off over here, right leg, right hand...hop over, touch down...hop
over and touch down.
You're loading up your whole body.
[pause] 30 seconds right here.
Go right into the next exercise: Sunrise-Sunset.
You're gonna take this kettlebell, brace yourself...come up and down.
A lot of core strength as we rotate.
Halfway through, bring it back the other way.
[pause] Ok, ditch that after 30 seconds.
Come dow, we'll do a star jump pushup.
We're gonna start hands out, legs out...jump, bring them in...
[pause] Ok, 30 seconds of pushups.
So as you can see, we're working everything...upper body, lower body.
Now we're gonna try and get some core, so come back down, twisting pistons...we've used
this before, great exercise for the obliques and abs.
Come in... [pause]
Ok, back and forth 30 seconds.
Right in the mountain climbers, as I progressively lose my breath and we're not even 3 minutes
in yet.
Now with the mountain climber, I don't want to see this unless that's all you can do.
Keep your back up, don't let it arch.
You wanna protect your back, engage your core [pause]
Ok, 30 seconds.
Now you need to go back to that kettlebell or you can grab a medicine ball.
We're gonna do a burpee jump press.
I don't have much room...I'm basically coming up, come down...back, in, little jump.
[pause] Ok, 30 there.
Now follow me as I come in here.
I feel as I'm descending further into the depths of hell and my body feels pretty much
like it too, but we're gonna end with a jump row.
There's nothing better than a jump row exercise, especially once you get your heart rate going.
Just try to keep that rope moving, get as many jumps as you can.
Double jumps and that's it.
So guys, anybody that tells you you can't get a good workout in four minutes is not
giving you the right workout.
Now my heart's beating, my muscles are burning...I can't get even 30 minutes of cardio on a treadmill
and I'm burning as many calories as I would doing that versus this.
Especially when you're doing multiple rounds of this...
If you haven't already guys, if you don't like cardio, like a lot of people...don't
worry about it.
It's not necessary, especially if you follow the athLEAN-X workout.
If you combine the workouts with this athLEAN burst conditioning that is changing every
week, keep it fun, keep the results coming and preserve the muscle that you've been working
hard to build.
Guys, head over to athleanx.com right now, go get yourself the system.
There's still time here, we're talking about April.
We've got some time to get in shape for the summer, so head over to athleanx.com, grab
your own system today.
Get started and let me know how it's working for you.
Really, after 4 minutes here...it's working for me.
I'll talk to you soon, guys!