The Iron Lunch Diet

This workout takes anywhere from 8-15 minutes to complete, depending on how fast you need to finish, or how much time you have to self-assess each station. That leaves plenty of time to heat up & scarf down your pre-planned meal. The best part is that you can do this workout anywhere . . . all you need is a Kettlebell & this plan. The plan can be modified in any way you see fit, so in that sense, we’re looking at a template, and this template has all the versatility you need for a successful lunchtime romp with the iron.

A quick warm-up of Round-the-Worlds, Halos, and Goblet Squats is recommended, but is entirely up to you and your time constraints. Regardless of time, a good warm-up always enhances the impact of our workouts, so plan & allot accordingly. 

We have four rounds. Once you begin the round do not put the bell down until you complete the round. Also, do each line fully before moving on to the next as this helps improve our hand-eye coordination by tallying up a lot of hand switches. Please note that some rounds begin with our right hand, and others with our left. This may seem like an insignificant detail, but it is very important for getting comfortable leading with our less-used hand.

Round 1:

  • 5 Swings R/ 5 Swings L
  • 5 Snatches R/ 5 Snatches L
  • 5 Swings R/ 5 Swings L
  • 5 Snatches R/ 5 Snatches L
  • 5 Swings R/ 5 Swings L

Round 2: 

  • 5 Swings L/ 5 Swings R
  • 5 Cleans L/ 5 Cleans R
  • 5 Swings L/ 5 Swings R
  • 5 Cleans L/ 5 Cleans R
  • 5 Swings L/ 5 Swings R

Round 3:

  • 5 Swings R/ 5 Swings L
  • 1 Clean + 5 Strict Presses R/ 1 Clean + 5 Strict Presses L
  • 5 Swings R/ 5 Swings L
  • 1 Clean + 5 Strict Presses R/ 1 Clean + 5 Strict Presses L
  • 5 Swings R/ 5 Swings L

Round 4: 

  • 5 Swings L/ 5 Swings R
  • 5 Snatches L/ 5 Snatches R
  • 5 Swings L/ 5 Swings R
  • 5 Snatches L/ 5 Snatches R
  • 5 Swings L/ 5 Swings R

This template makes an easy pattern that is easy to follow, easy to remember, and easy to modify, depending on your particular needs.

In a very short span of time, you’ve completed 120 single-arm Swings, 40 Snatches, 24 Cleans, and 20 Strict Presses . . . and still have time in an average lunch break to actually eat lunch.

Move Strong & Move Well.

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