If you’ve worked out with Steve before, you might have heard him say this is going to be a “Scardio” workout. What he means is, this is going to be a strength + cardio workout, so prepare to pour sweat! Well, this is one of those workouts! Truth is, all of our workouts on the LiveXFit shows are scardio workouts. Here’s a good example how a shoulder workout can take your breath away! Give it a try:
5 Snatches Right
15 Push Press
5 Snatches Left
15 Ladder Press
5 Snatches Right
15 Lateral Raises
5 Snatches Left
Repeat 3-5 times OR start with 20 reps of the strength moves, and drop 5 reps each round (20, 15, 10 & 5). If you go down in reps, you might want to try to go UP in weight. Pick a heavy weight or you won’t get all the goody out of this workout! Let me know what you think! 🙂
Most likely, you will be so overwhelmed with how hard your heart is beating to notice that this workout is killing your legs, glutes, shoulders, traps and core – but you WILL notice plenty tomorrow. 🙂
Click on the links to see video instruction for each exercise.
10 Clean and Jerks (Bar or DB)
10 Kettlebell Swings (Kettlebell or DB)
10 Vertical Snatches Right* (Kettlebell or DB)
10 Vertical Snatches Left* (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Right** (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Left** (Kettlebell or DB)
I did 65lbs (45lb bar + 20lbs) for the clean and jerks, 25lb kettlebell, 15lb snatches and 10lb shoulder press. Try to take as little rest as possible. The heavier the weight, the more rest you’ll have to take to simply not pass out! ha! 🙂 My goal was toning and cardio, so I stayed with all moderate weight. Have fun!
*Traditional kettlebell snatches are more like a swing, into the overhead position. A vertical snatch keeps the kettlebell close to the body and uses more glutes and legs (almost like you are cleaning it first. The kettlebell returns to the floor in the vertical snatch, where the traditional snatch only goes right below the hips.
**I step up and press with the same arm (unlike the instructional video) I had a hard time finding a video for this particular exercise since it’s not a traditional exercise that is very common – but it ROCKS!
The above workout is the abbreviated version. Here’s the FULL version of this workout Steve did with his Bikini Competitors recently. Click on each exercise to view video demonstration.
5-Minute Warm Up: 6.0 on the Treadmill
Want more workouts? Just use my search bar, located at the top right of my blog, to search for more workouts!
As many of you probably already know, I picking workouts based on some of YOUR suggestions. Each week I choose a new person to create a workout for. CLICK HERE to submit your ideas.
This week I chose the CleanEatingTeen, Natalie Wester. She wrote: “I usually do not have access to a gym so I work out at home. I LOVE using DUMBBELLS and BODYWEIGHT! My favorite types of workouts are those lasting about 45 minuets, are super challenging, specialized to gain muscular strength and tone, and incorporates bursts of HIIT of Plyometrics. I love a good sweat session, and that great feeling of afterburn. “
Connect with Natalie Wester:
The Wester Workout
Natalie, here is a full body dumbbell workout designed to be done at a high intensity, and at fast pace, to burn fat while sculpting muscle. Click on the links to view video demonstrations if needed. Do the following exercises for 45 seconds ON, and 15 seconds OFF (rest).
Dumbbell Sumo Squat (heavy)
Dumbbell Push-press (heavy)
Dumbbell Alternating Reverse Lunge (moderate)
Dumbbell Snatch* (moderate)
Dumbbell Crunch And Punch (light)
Dumbbell Incline Chest Press (moderate)
Dumbbell Bent Over Row (moderate)
Repeat 4 Times. Rest no more than 60 seconds between each round.
*Switch arms each round when doing the snatches.