This week is the second of three weeks of programming from Chris LaLanne of LaLanne Fitness in San Francisco. Join in on this combo of strength and conditioning training -- four new workouts are posted each week, starting on Monday, and can be done on any day you have available.


To learn more about Chris, read our feature interviews:

Part 1: "The Family Tradition"

Part 2: "Coaching Challenges"



Upper Body Workout



Strinct Ring Dip


Perform 5 sets of 10 reps, with perfect form


Scale to ability level by switching to bar dips or adding rubber band assistance.



3 rounds, for time:

400m Run

21 Kettlebell Swings

12 Plate Burpees (watch at :40 into this video)


Suggested Weights:

Men 1-2 pood for kettlebell swings, 25-45# for plate burpees

Women .75-1.5 pood for kettlebell swings, 10-25# for plate burpees


Post time for conditioning workout to comments below.