Fast Four Rounds

[Mike23]

Here's yet another routine I modified/bastardized from Bud Jeffries' Twisted Conditioning book. It combines weights, calisthenics and isometrics in four rounds that are to be repeated quickly for the cardio benefit.

1) 25 reps kettlebell or dumbbell 2-hand swings or your favorite SG movement.
2) Then immediately kick into a handstand position and hold for as long as possible. Alternatively, you could hold a plank position [think pushup top position on forearms] for as long as you can.
3) Next 5 reps each hand of KB/DB snatches or 10 reps single-hand SG movement like butter churns or hoist sack.
4) Then grab a short piece of metal or wood and attempt to bend it in an isometric fashion for sixty seconds. .
5) Next 25 burpees, push ups, jumping jacks, Hindu squats or sit ups.
6) Then immediately grab your favorite gripper or squeeze ball to work your crushing strength. Crush it for 30 seconds with each hand (static hold or continual squeezing).
7) Next, Chest press: Clasp your hands in front of you at chest height. Then push one hand against the other, slowly back and forth across the chest as far as you can reach. Do 5 reps each direction.
8 Now an Isometric pull: Grab a towel with both hands about 6 inches apart. Bring the towel overhead and pull your hands away from each other very strongly for 10 sec. [I also use a large dog chew ring which I pull from overhead, behind my back or like a bow from each side].
9) Repeat all the above three more times. Again, try to do it with minimal rests between rounds.

The handstand is a tougher exercise than you think and for some people, a little daunting to try at first. Start by facing the wall and then placing your hands 6-10 inches from it. You'll want to have your hands on a solid foundation like the floor or carpet but have a mat behind you to cushion any unexpected falls. Now the hard part, the kicking your feet up. The first couple times you'll probably end up short of vertical so be prepared to catch yourself. If you over shoot, the wall will stop your feet. It helps to have someone there to guide your feet up and get you in the right position as well as help you down. You'll be amazed at how fast your strength fades on this one and what a good upperbody workout it is.

Be safe & enjoy.--Mike