78 MUSCLE & FITNESS JUNE 2016
Greatest HIIT
Swing
and
squat
TIME:
8 minutes
CONTRIBUTOR:
Jim Smith, strength
& conditioning
coach and owner
of Diesel Strength
& Conditioning.
dieselsc.comWORKOUT
Eight rounds of alternating 30 seconds
of work with 30 seconds of active rest.
Round 1 Kettlebell swing
30 seconds + upward-facing dog
(double hip flexor stretch) with
recovery breathing, 30 seconds
Round 2 Kettlebell goblet squat
30 seconds + upward-facing
dog with recovery breathing,
30 seconds
Round 3 Kettlebell swing
30 seconds + upward-facing dog
(double hip flexor stretch) with
recovery breathing,30 seconds
Round 4 Kettlebell goblet squat
30 seconds + upward-facing
dog with recovery breathing,
30 seconds
Round 5 Kettlebell swing
30 seconds + recovery
breathing, 30 seconds
Round 6 Kettlebell goblet squat
30 seconds + recovery
breathing, 30 seconds
Round 7 Kettlebell swing
30 seconds + recovery
breathing, 30 seconds
Round 8 Kettlebell goblet squat
30 seconds + recovery
breathing, 30 seconds5T Kettlebell swing
Power is generated from the hips,
and they’re fully extended when the
bell reaches chest height. Keep feet
slightly wider than shoulder width.W Goblet squat
Keep kettlebell close to body.
You may also hold the bell by the
sides of the handle. Try to open your
knees as you squat to get deeper.You need only one kettlebell to do
these two basic and brutally efective
moves. Strong, highly conditioned
athletes will use a 20- to 30-kilo
bell, while less-advanced trainees
should start with 10 to 15 kilos.
“This workout is extremely
metabolic and builds insane muscular
endurance,” says Smith. “It targets two
fundamental movement patterns – hip
hinge and squat – while opening up
shortened hip flexors. The active restturns to just recovery breathing after
four rounds because of the workout’s
intensity. The lifter won’t be able to
keep doing the upward-facing dog
active recovery because it’ll hinder
performance for the work rounds.”HIIT LIST