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FREE WORKOUT FRIDAY: Strong and Sweaty!


We’re smack in the middle of Summer, and if you’re like me, that means you desire to dial back your time under the roof of a gym to make more room for all things two-wheeled, paddle-boarding, hiking and playing outside in the sunshine, celebrating and putting the strength and fitness you’ve built to good, fun use.


BUT. Building and maintaining our strength is super important so we never want to totally neglect it.

So if time is of the essence and you still want to fit in a super effective total-body training session, especially if your goal is fat loss, metabolic resistance training (MRT) is a tool that’s pretty tough to beat.

Metabolic resistance training is heart-pumping, sweat-inducing and one of the best, most powerful strategies for building a lean body, torching fat, and improving overall fitness… all at once. It’s basically lifting weights (or performing body weight movements) quickly, with strict/short rest periods.

There are numerous ways to structure an MRT sesh, but for today’s workout, we’re gonna get sweaty and strong circuit-style.

The workout below will help shape an athletic, enviable butt, a core of steel, a sleek upper back and powerful, shapely arms and legs all while burning fat and revving your metabolism. It will also challenge your stability, flexibility, strength, and cardio, allowing you to simultaneously build muscle, get lean and move better.


Perform as many rounds as you can in 20-25 minutes:

  • A1) Single leg Romanian  deadlift x8/side

  • A2) Push up x8

  • A3) Reverse lunge x8/side

  • A4) Bent over row x8/side

  • A5) Kettlebell swing* x8

*You may sub these out for jump squats, if you’ve never performed swings before.

Perform A1-A5 sequentially, resting 15-30 seconds between each exercise and 90-120 seconds between each round.


Single leg Romanian deadlift:

single leg rdl

-Initiate the movement by reaching your hips back, keeping your knees soft and chest up

-Reach until you feel a mild stretch in your hamstrings, then drive your foot through the ground, squeeze your glutes and return to a tall, standing position

-Make sure to keep the non-working leg in-line with your torso

Push up:

-Slightly tuck your elbows towards your sides and brace your core/abs

-Lower your body until your shoulder and elbow are at the same height and reverse the movement by pushing yourself away from the ground

-Make sure your lower back and/or neck don’t sag and your elbows stay in, rather than flaring out


Reverse Lunge:


-Step backwards and lower your hips, keeping your weight on the mid-foot and heel of your front foot

-Lower until your trailing leg just hovers above the ground, then return to the starting position, stepping forward

-Make sure your knee of the working leg stays on top of your ankle

-Keep your core/abs braced and gently squeeze your glutes


Alternating Bent Over Row:

-Push your hips back with your chest up until you feel a mild stretch in your hamstrings

-One arm at a time, row your elbow towards the ceiling while squeezing your shoulder blade back

-Pull up until your shoulder blade can no longer move, pause for a 1 second hold and lower back down with control and repeat on other arm

-Keep your core tight and body squared with the ground – no rotating while rowing


Kettlebell Swing:

-Set up with your feet slightly wider than shoulder width and the kettlebell out in front of you, sit back while pushing your knees out and chest up and grab the kettlebell

-Start by  “hiking” the bell towards you, keeping it close towards your lady-parts and bracing your armpits as tight as you can

-Reverse the movement by snapping your hips forward and squeezing your glutes and quads.  You should finish with your body tall and tight in a straight line

-Actively pull the kettlebell back and repeat



I used kettlebells, but you may just as well use dumbbells (or your body weight if you are a beginner). If you haven’t achieved push ups off the floor yet, simply elevate your hands on a bench, or higher surface, to perform them.

Choose weights that are challenging, but still allow you to complete the prescribed reps with good form.

Please note, form is crucial and movements need to be performed safely and with integrity in order to be effective.  So do make sure that you are confident in these movements before adding load to them or performing them quickly.


I hope you have a fantastic Friday, and that you choose to get strong today. Because when you’re strong, it will show. Not only in your physique, but in the confidence you exude and the boldness you approach life with.o

And strength will show you just how damn extraordinary you truly are.

So get strong, sweaty, move fast, have fun today and let me know how you do!  Comment below or give me a shout on Instagram (tag @HurstStrengthCT), I’d love to see your pics/videos!

I hope you have a fab weekend filled with plenty of laughs, sunshine and thrills!


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