Lean and Lovely Guest Circuitby Jen Sinkler
Neghar Fonooni, creator of the Lean & Lovely kettlebell program, makes me sweat like no other.
We are the world’s perfect workout buddies, because we’re always teaching each other new exercises and convincing the other person to go one more round. We heft our heavy weights, come up with creative complexes, and, we always, always follow the essential rule of good training partners: Thou Shalt Not Bag on a Workout.
Seriously, no matter what else we’ve got planned for a day — even on vacation together — we get our sweat sessions in as a first priority.
That’s exactly what happened the last time I was in LA, and we wanted to share the fruits of our labor with you guys (because seriously, how much more fun is working out with others, even electronically?).
So, I’ve another great workout for you today, this one in the form of a Lean & Lovely kettlebell complex that Neghar came up with. Complexes — where you complete all reps of each exercise before moving on to the next, without putting the weight down in between — make for a fabulous way to do metabolic resistance training. In other words, they are a quick and efficient way for you to do a lot of work in a short amount of time. And you might be surprised how much more challenging the workout becomes when you aren’t allowed to set the kettlebell down.
Here’s how this one shakes out:
Grab your kettlebell and a stopwatch/workout timer. You’ll perform each movement 5-10 times — if you’re using a lighter (for you) kettlebell, feel free to steer towards the higher end of the rep range; if you’re using a heavier (for you) kettlebell, stick near the low end. Complete 3-5 rounds of the complex, using your stopwatch to track time. Rest for about a minute at the bottom of each round, or as long as you need to so you can again move speedily once you resume you work. You can see there are many ways to amp up the challenge or aim for a PR in this workout, whether it’s using a heavier kettlebell, going for more reps, or moving along faster. Good luck!
Complete 3 to 5 rounds of the following:
Kettlebell Deadlift: 5-10 reps
Goblet Clean: 5-10 reps
Goblet Squat: 5-10 reps
Kettlebell Swing: 5-10 reps
GET LEAN & LOVELY
If you dig this circuit, you’re going love Neghar’s full 12-week program, Lean & Lovely. She uses a great amount of variety in workout formats throughout the whole program.
It’s one of the EASIEST programs to stick to I’ve ever seen (note that I said easy to stick to, not easy to do) because she’s built solid progressions, AND included all sort of mindset-shifting work to boot, so you end up looking forward to your workouts. The before and after pics she has from those who have followed this program are crrrazy, because people simply did the work.
I can personally assure you that Lean & Lovely is top notch. Neghar is not only an incredibly skilled and knowledgeable trainer, but her down-to-earth approach to change and developing a positive mindset is engrained in the messages contained within both the training and nutrition manuals.
After 12 weeks, Neghar will help you not only learn, but master how to:
- Cultivate a balanced, grateful, healthy life.
- Eat to please both your palate and your physique, and energize your body.
- Indulge whenever you choose (and never when you don’t really want to).
- Approach your workouts, no matter how demanding, with a sense of joy, possibility and adventure.
And, in addition to the training program and conditioning workouts, you also get expert nutritional guidance, bonus workouts, and a bonus gift of Lean & Lovely Yoga, which consists of super short and super sweet yoga flows. Neghar calls it “Meathead Yoga” and makes me do it on the reg. (Love it.)
Questions about the circuit? Leave ’em in the comments below.