GBB Day 2 – Density Acclimation (sample KB/BW workout)

If you’ve been doing any sort of “High Intensity Interval Training” workouts, and are seeing any of the following symptoms:

— loss in strength
— loss in hard earned muscle
— loss in overall physique results (gotten fatter, softer, etc)
— drop in overall performance

You could be in trouble.

See, while these HIIT type of workouts are OK at helping you burn off a bit of fat, TOO much HIIT can hurt you.

If you’re going to do HIIT, you’ll want to make sure to balance it out with some strategically programmed strength and power work to help maintain and build muscle mass.

If you don’t, you’ll soon find yourself having the symptoms noted above.

The good news is, I’ve found a system that does just this … with workouts that last 24 minutes or less, and that can be done in your home with nothing more than a set of kettlebells (or dumbbells) and a pull up bar:

=> Garage Built Body – your HIIT addiction solution!

I wanted to give you a sample workout from the program, so you could get an idea of what a “set up” like this might look like.


GBB Day 2 – Density Acclimation

1 – 8 minutes, as many rounds as possible of:

— 3 burpees
— 5 pull ups
— 5 double KB thruster

2 – 8 minutes, as many rounds as possible of:

— KB sumo deadlift high pull x 4,6,8,10 …
— hand release push ups x 2,4,6,8 …

3 – 4 rounds NOT for time

— 40 yard sprints


Now that one might LOOK simple on paper – but trust me, it’s a SMOKER! Try it yourself and see 🙂

And instead of just being some randomized workout (like most HIIT programs are), Travis – creator of the Garage Built Body system – takes you through a progressive 16 week program, so that one training session builds upon the last, and you can see progress over time.

Learn more about the full Garage Built Body system here:

=> Garage Built Body – your HIIT addiction solution!

Train hard, and talk soon –

– Forest Vance, MS, RKC II, PCC

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