Think you have to give up pizza and stick to the same-old boring routine to be an Everyday Beast? Think again! We’ll show you how to have your shredded cheese, and stay shredded, too.
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Welcome back to Everyday Beast! Today we’re putting a twist on a classic comfort food. We have an awesome post-workout meal today—pizza-stuffed chicken breast (it’s good, trust me). But before I show you that, we have a unique HIIT workout to get through.
For this workout, we’re going to be combining kettlebell swings with Russian twists, then Farmer’s carries superset with rope crunches.
Being able to innovate your workouts is huge. Gone are the days where we had to rely on what worked 20, 30, or 40 years ago. When do you ever see a farmer’s carry supersetted with rope crunches? It doesn’t happen. But the thing is, if you enjoy something, if it gets your heart rate up, do it. Enjoy it. Every day.
| Innovative HIIT Workout |
1. Superset
a. One-Arm Kettlebell Swings: 5 sets, 1 min. (1 min. recovery)
b. Russian Twist: 5 sets, 1 min. (1 min. recovery)
2. Superset
a. Farmer’s Walk: 5 sets, 30-40 yards
b. Rope Crunch: 5 sets, 12-15 reps
| Superset: Kettlebell Swing And Russian Twist |
For the kettlebell swing, grab a kettlebell you know you can swing for the full 60 seconds. It’s OK to challenge yourself with a heavy weight, but the point of this HIIT workout is to get that heart rate up. Stand with your feet a little wider than shoulder-width apart and keep your back straight as you drive through the hips to swing that weight up. Continue swinging for the full minute, then move on to the Russian twist.
You can use any weight you want for the Russian twist, including the kettlebell you just used for the swings. Sit on the ground and lean back, balancing your weight on your hips. Lift your feet on the floor and twist side to side, holding the weight in front of your chest. You should feel your obliques burning by the end of the set.
| Superset: Farmer’s Carry And Rope Crunch |
Hex bars are a great option for the farmer’s carry since they offer handles on each side and you can easily load the bar up with a lot of weight. If you don’t have a hex bar, you can also use heavy dumbbells or kettlebells. Mark out 30-40 yards to carry the weight, then lift the bar up and walk that distance. The point of this exercise is to build grip strength and get your heart rate up, so if you feel your grip slipping, pause for a second to set the weight down and adjust. The last thing you want to do is drop the weight, which is not safe for you or those around you.
For the rope crunch, kneel on the ground and face the pulley. Hold the ends of the rope attachment over each shoulder as you crunch through your abs to bring your elbows to your knees. It’s really easy to bend at the hips rather than the abs, so a good trick to get that core engaged is to exhale forcefully and pull your belly button toward your spine as you crunch. Repeat for 12-15 reps.
That pizza-stuffed chicken breast we talked about? We’ve earned it. Let’s go make it happen. See you in the kitchen.
► HIIT Workout & Pizza-Stuff Chicken Recipe:
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