Erika Hurst // Hurst Strength

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Chloe Cannon
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1 Erika Hurst // Hurst Strength

2 While there s no wrong way to exercise, not all exercise is equal. If you crave a lean, fit and capable body, intensity will always trump duration. Going longer in your workouts doesn t always guarantee better results. Body transformation is a product of challenging your body at the right intensity and using the most bang-for-your-buck exercises (while combined with a sound nutrition program, of course). So yes, 15 minutes CAN really get you results IF you use that time efficiently and work hard. When time is of the essence, fat loss is the goal and you want to fit in a super effective total-body training session, metabolic resistance training (MRT) is the most powerful tool in your arsenal. MRT is heart-pumping, sweat-inducing and one of the best, most potent strategies for building a lean body, torching fat, and improving overall fitness all at once. It s basically lifting weights (or performing challenging body weight movements) quickly, with short, strict rest periods. It s been proven over and over again that short, intense bouts of exercise are far more effective for burning fat and sculpting your body than long, trudging bouts of moderate-intensity exercises. MRT ignites the after burn effect, known as EPOC (exercise post oxygen consumption), and leaves you with a colossal, prolonged calorie burn. And through MRT you can continue to burn energy at a higher rate for HOURS after, even from a single workout lasting as little as 15 minutes. This metabolism boost is a result that aerobic based exercise, long, boring cardio workouts or toning classes can t provide. The catch is that you must work hard to reap these benefits. You must challenge yourself and put in the effort for your 15 minutes.

3 These high-intensity workouts are delightfully short, however, while still packing a serious punch, and you ll feel on top of the world after you finish. Each workout below is full body, so each will help shape fit, powerful legs, a core of steel and sleek, shapely arms all while revving up your metabolism. They ll also challenge your stability, strength, and aerobic fitness. The Details. For each workout, you will rest seconds between each exercise, and 60 seconds between rounds. Choose the time you have available to work out anywhere from 15 to 20 minutes, set your timer and complete as many quality rounds as you can in that amount of time. The timed rest periods are super important to stick to as close as you are able to, as they are integral to keeping the intensity high and getting the results you desire. As far as loading the movements, you may use dumbbells or kettlebells. Some of the workouts also require a suspension trainer (such as a TRX), a resistance band and a bench or box. The primary target with MRT is to increase your work capacity, or the ability to do more work (both strength and cardiovascular) in the same amount of time. So I suggest always tracking the weights you use, the number of rounds you perform and any other detail relevant to your workout that way you can always make sure you re improving each workout. These #FitIn15 workouts were designed for anyone to do, but based on your strength or skill level you may need to modify them to better suit your ability level, and that s fine. While I want you to get strong and sweaty, always make sure you are able to complete your reps with good form quality over quantity, always. Have fun, get sweaty and be safe! Onto the Workouts! One: Squat x 5 Eccentric-only push up x 5

Reverse to forward lunge x 5/side Slow mountain climber x 12/side Two: Romanian deadlift x 12 Push up (hands elevated if needed) x 12 Wall band pull apart x 12 Dumbbell front squat x 12 High plank

4 Reverse to forward lunge x 5/side Slow mountain climber x 12/side Two: Romanian deadlift x 12 Push up (hands elevated if needed) x 12 Wall band pull apart x 12 Dumbbell front squat x 12 High plank taps (kneeling if needed) x 6-12/side Three: Kettlebell or dumbbell deadlift x 8 Dumbbell floor press x 8 Reverse lunge x 8/side Bent over row x 8 1-arm kettlebell swing x 8/side Learn how to properly deadlift and kettlebell swing HERE and HERE. Four: Goblet squat x TRX Row x Romanian deadlift x 10-12

5 Push up x Deadbug x 6-8/side Five: Dumbbell Romanian deadlift x 10 Dumbbell clean x 5 Dumbbell front squat x 10 Push up on dumbbells x 5 Six: Push up x Jump squat x Seated wallslide x Single leg Romanian deadlift x 10-12/side Alternating side plank with reach x 5/side Seven: Hip thrust hold with 1-arm dumbbell bench press x 10/side Offset rear foot elevated split squat x 10/side 3-point row x 10/side Goblet step up x 10/side

Eight: Kettlebell 1-arm rack squat x 5/side Overhead press x 5/side Single leg Romanian deadlift x5/side Split stance row x5/side Kettlebell swing x 10-15 Nine: Goblet kettlebell clean and squat x 30

6 Eight: Kettlebell 1-arm rack squat x 5/side Overhead press x 5/side Single leg Romanian deadlift x5/side Split stance row x5/side Kettlebell swing x Nine: Goblet kettlebell clean and squat x 30 sec / 30 sec rest Push up with T x 30 sec / 30 sec rest Alternating lunge jump x 30 sec / 30 sec rest Kettlebell swing two hand or hand to hand x 30 sec / 30 sec rest Ten: Kettlebell deadlift x 8-10 Push up x 8-10 Goblet alternating reverse lunge x 8-10/side Bent over row x 8-10 Kettlebell swing x 10

Eleven: Goblet squat x 30 sec / 30 sec rest TRX Row x 30 sec / 30 sec rest Hip thrust x 30 sec / 30 sec rest Bear crawl x 30 sec / 30 sec rest Learn how to get the most out of your bear crawls HERE.

7 Eleven: Goblet squat x 30 sec / 30 sec rest TRX Row x 30 sec / 30 sec rest Hip thrust x 30 sec / 30 sec rest Bear crawl x 30 sec / 30 sec rest Learn how to get the most out of your bear crawls HERE. Twelve: Rear foot elevated split squat x 6-10/side 1-arm TRX Row x 6-10/side Goblet squat with pause x 6-10 Farmers carry x 20yds Thirteen: Hip thrust x 15 Push up x 10 Lunge jump x 10/side Alternating side plank with reach x 10/side Fourteen: Squat to reverse lunge (each side) x 30 sec / 30 sec rest

8 Inchworm walkout x 30 sec / 30 sec rest Hand to hand kettlebell swing x 30 sec / 30 sec rest Bear crawl x 30 sec / 30 sec rest Fifteen: TRX Overhand row x 10 TRX Hamstring curl x 10 TRX Chest press/push up x 10 TRX Fallout x 10

One Last Thing If you have any questions at all about how to perform any of the workouts or how to incorporate them into your lifestyle, don t hesitate to reach out to me.

9 One Last Thing If you have any questions at all about how to perform any of the workouts or how to incorporate them into your lifestyle, don t hesitate to reach out to me. I m 100% here for you and as a fitness professional who has been in the field for almost 10 years, I know how confusing this whole fitness thing can be, especially as a woman. I want to do the best I can to help make becoming your strongest, fittest self more enjoyable and accessible to you. I don t want you to stress, I just want you to have a blast, get strong, and get the absolute most out of your time in the gym. I want you to be able to enjoy fitness and healthy nutrition as an enhancement to your life. So if you have any questions, just send me an at Erika@HurstStrength.com, and I ll get back to you ASAP. Best of luck and talk soon! Erika Hurst P.S. If you want more daily tips and insights like this, you can find me on Facebook HERE, and

10 DISCLAIMER Fit In 15 is not medical advice and is not intended to replace the advice or attention of healthcare professionals. Always consult your physician before beginning or making any changes in your exercise program, for diagnosis and treatment of illness and injuries, for advice regarding medications, or if you have any medical condition or injury that contraindicates physical activity. The information in this guidebook is meant to supplement, not replace, proper exercise training along with the approval of your physician. All forms of exercise pose some inherent risks. The author advises all readers to take full responsibility for their safety and know their limits and seek expert guidance for performing all of the exercises contained within this program. The exercise recommendations in this book are not intended as a substitute for any exercise routine or treatment that may have been prescribed by your physician.

Simple Kettlebell Workouts

Simple Kettlebell Workouts Ross Aubrey, CSCS 1 www.simplekettlebellworkouts.com DISCLAIMER: You must get your physicianʼs approval before beginning this exercise program. These recommendations are not medical guidelines but are