The recent surge in popularity of Indian Clubs represents the current focus on martial arts and restorative practices.  The clubs traveled east from India and Persia through Europe and finally to the U.S. in the mid-1800′s.  The history of club swing is a fascinating story and worth its own post, but not the purpose of this post instead we are going to look at an awesome lower body routine.

I first stumbled across Indian Clubs which led me to the present day equivalent, the Clubbell.  Scott Sonnon is one of today’s most innovative fitness experts and the creator of the Clubbell.  I came across his work in my search for fitness regimens that combine active recovery. He just posted “The Ultimate 16 Minute Leg and Glute Workout” (check out the full post here).  This series of 4 exercises relies on the principle of “time under tension”  (principle of tensgrity) which gives the time to stimulate muscle growth.  Coach Sonnon gives the example of bicep curls in that there is a rest period at the top and bottom of the movement versus constant tension with swinging.

Coach Sonnon’s solution based on current science in bio-mechanics is swinging weight! The weight pulls away from you as you swing thus creating continuous time under tension. And even better, once you get good at the technique, you don’t even need to add weight, because if you swing twice as fast, you produce 4 times the tension! Swinging gives exponentially more benefit to your muscles!

Here is Coach Sonnon’s 16 Minute Workout that shows you how to sculpt a great lower body for fitness using the modern version of this ancient tool: the Clubbell. If you want strong, functional legs which look and feel great, then use this workout 1-2 times per week for 3 weeks.

Here’s Coach Sonnon’s swinging weight “for time” routine.  I have included links to the YouTube videos for each exercise, but you can go to the original post which has all four videos embedded.

The Ultimate 16 Minute Leg and Glute Workout

• Look at the clock and start swinging at the top of the minute.
• Begin with your 1st exercise (See the Front Rock-It Video Below) and swing for 20 seconds continuous with no pause.
• As soon as the 20 seconds ends, park your Clubbells and shake out your legs for 10 seconds.
• When the second hand hits half way through the minute (at 30 seconds in), then do another set for 20 seconds.
• Stop (at 50 seconds through the minute), and shake out your legs again for 10 seconds.
• So that was 1 total minute completed. Do that for 3 more minutes, 2 sets per minute of 20 seconds of swinging followed by 10 seconds of shaking it out.
• At the end, you’ve completed 8 total sets (of 20 seconds) over 4 total minutes.
• Take a 60 seconds break, while you get ready for the next exercise.
• Then, move on to the 2nd exercise (See the Basic Swing Video Below) and do another 4 total minutes: 8 sets of 20 seconds of exercise with 10 seconds shake-out between sets.
• Take another 60 seconds break.
• Then, the 3rd exercise (See the Side Rock-It Video Below); 4 minutes (8 sets of 20/10).
• 60 seconds break.
• Finally, the 4th exercise (See the Side Swing Video Below); 4 minutes (8 sets of 20/10).
• Extra Hint: Remember to alternate sides (right side then left side) when you’re performing the Side Rock-It and Side Swing, so you’re doing 4 sets right side and 4 sets left side total.
• BONUS BENEFIT! The awesome virtue of this workout is that it not only makes your muscles stronger and more beautiful, it’s also scientifically-based on the best fat-burning formula ever discovered (called the “Tabata Protocol.”) So, get into the swing and not only will you increase outrageous muscle tone, but you’ll become a fat-burning furnace!!!