Density Training + TGU Tutorial

Hi everyone,

Today, Alex and I decided to revisit a previous workout style that we were frequently doing last spring, before our wedding, with good results. This style of workout is called density training and involves 5 minute blocks of exercise, followed by two minutes of rest. During the 5 minute work period, 2 exercises are alternated, doing a moderate number of reps so as to continue through the full 5 minutes with minimal to no rest. Whenever we fatigue and can't continue with the exercises, we will keep moving, applying active recovery (e.g. running stairs).  This is preferable to simply resting during the 5 minute blocks of exercise.

Here is the workout that we completed:

1. Racked kettlebell squats (24kg for Alex, 16kg for Tannys)
2. Alternating kettlebell dead lifts (40kg for Alex, 20kg for Tannys)

3. Pull-ups (bodyweight for Alex, band-assisted for Tannys)
4. Bench press/kettlebell press (245lbs for Alex, 12kg kettlebell for Tannys)

5. Overhead lunges (24kg for Alex, 12kg for Tannys)
6. Hip bridges

7. Kettle bell snatches (16kg for Alex, 12kg for Tannys)
8. Bench step-ups (24kg in racked position for Alex, 12kg + 8kg held by side for Tannys)

9. Turkish get-ups (TGUs) (20kg for Alex, 8kg for Tannys)
10. Reverse push-ups (AKA inverted rows)




A TGU is a great full body exercise that focuses on coordination, flexibility and core strength. The two sets of pictures below depict the steps of a TGU:


Part 1 - Standing Up

Part 2 - Getting Back Down

Some tips for performing a TGU include trying it first without weight, practising the sequence and progressively using heavier weight, keeping a tight core throughout the move, and keeping your gaze upward on your kettlebell to ensure it doesn't go off balance.  This is a really interesting move, which we find to be challenging across several dimensions.  It's a great tool to add to your fitness repertoire!

Today's density training was a fun, effective, and efficient workout.  Including the rest periods, it was completed in 33 minutes!  The other great thing about density training is the number of exercises that you get to challenge yourself with - 10 in this setup.  You can also modify the workout format to shorten or lengthen it, depending on your time and physical capacity limits.

- Tannys & Alex