Tuesday, December 14, 2010


This week the group did another Level IV workout. For a workout to qualify for Level IV status, it has to have several things going for it.

It should use enough different exercises that taken together will work the entire body: Upper Body—pushing; Upper Body—pulling; Lower Body; and Core. There should be at least one compound movement (uses several different body parts). It also needs to be completed non-stop, without any breaks.

This time the workout consisted of just three exercises: Running, Kettle Bell Swings, and Sit-ups. Running hit the lower body and the Sit-ups hit the core. Interestingly, the Kettle Bell Swings actually hit all three areas: Pushing, Pulling, and Lower Body, as well as the core, since it connects everything together.

Here’s how it worked. They started by jogging a quarter mile. Then they did 25 Kettle Bell Swings followed by 25 Sit-ups. That was round one. The goal was to do six rounds as fast as possible. By the end, they will have completed a mile and a half, 150 Kettle Bell Swings, and 150 Sit-ups.

• Run ¼ mile
• 25 Kettle Bell Swings
• 25 Sit-ups
(Repeat 6x)

Although this workout used only three things, sometimes we’ll have as many as 7 or 8 different exercises. It’s important to move from one exercise to the other without any breaks. Depending on how many exercises and rounds, the workouts will last between 20 and 25 minutes.

By the time you’ve finished your Level IV workout, you’ll have hit your entire body for some serious muscle training. Since it was non-stop, you’ll also have gotten a cardio workout too. Give it a try!

This week’s winner was Nicole Clodfelter (again), who lost 1.1% of her body weight and 2.2 lbs. One week to go!

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