CST SwingSplit for Bodyweight 20/10s

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Bodyweight 20/10 For Fat Loss

Youre about to learn a well guarded Japanese weight loss secret.

OK, its not exactly secret or well guarded. And I guess the only thing Japanese about it is the guy who first did the research on this particular exercise protocol.

Its often referred to as the Tabata protocol. In Circular Strength Training® we usually refer to it as 20/10s.

It consists of doing 20 seconds of work followed by 10 seconds of rest and then starting over. If youve never done this before, its harder than it sounds. Without fail, when I do these with a new client I hear some variation on, geeze, 10 seconds is really short!

Sadly, most people never go beyond using 20/10s with conventional exercises like biking or running. Theres a whole world of bodyweight options to explore that work perfectly with this protocol.

One of my favorites is the CST SwingSplit, first introduced in Scott Sonnons Body-Flow DVDs. You can see a quick clip of these below from my workout this afternoon.

A full description and video demonstration of this exercise will be available in the upcoming Bodyweight Blueprint For Fat Loss. Thatll be available in late September, if you want to be one of the first to know when its out, make sure youre on our mailing list. You can sign up in the form on the top right of this page.

So here they are. Try this for 8 times 20 seconds work / 10 seconds rest.

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[beghilhorst]

As a matter of fact this closely resembles a part of the Six-step, one of the foundation moves of bboying (breakdancing). Pretty good combination of arm, leg and core-work.