Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Lower Focus Workout

Warm up:
Swing, High pull, Snatch combo x 10 L/R x __ sets
Thumb up at head level!! Right in line with your nose….
Have them hold their thumb up in front of their nose with no bell.

Workout:
1. 40 seconds each:
Front Squat left, then Swing/High Pull/Snatch Left…then same on Right.
No rest between sides.

2. Dbl Bell Front Squats to a 10 Second Cadence x 10 reps.
Set bell down between beeps

3. 5 Single Snatch off the Deck, then 5 Dbl Front Squat between L/R = 2 sets

4. Double Bell Squat Thrusters to a 12 Second Cadence x 10 reps.
Set bell down between beeps
Optional: Single Bell and hold @ the top, then 2nd beep = clean & hold bottom.

5. Squat Style TGU with Sandbag over shoulder x 5 L/R

6. Sandbag squat to chair with calf raise at top x 10.
Superset with Good mornings x 10

7. Squat thrusters with Sandbag x 5,
Then hold last one and do 5 alternating step back lunge X 2 sets.

8. 10 Suitcase deadlifts, s/set with 10 dbl swings x 5 sets

9. Split Snatch (Newbies = Heavy 1 Handed Dead Swings) x 6 L/R
Step Back Dragon Lunge (ALTERNATING) – 1 minute

End/If time:
15 seconds on/15 off: Jump Squats or Body Weight Squats (6 cycles)
Single Bell Front Squats 30 Sec L/R (Can use a medicine ball for touch and go Target if needed) = 1min

Eqyptian Squat

Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Upper Focus Workout

Warm up:
100 Swings of choice

Workout:
Crush Kbell Bicep Curls x 8-12
Superset with:
Seated Shoulder Press x 8 – 12 L/R
And Lying Chest Press x 8 – 12 L/R
(optional laying back on Swiss Ball if cannot get down on floor)
X 3 sets


Lying Skull Krushers x 8-12
Superset with:
Get up Sit up with a Press at Top and bottom of each x 5 L/R
X 3 sets


Kneeling Tricep Extension x 8-12
Superset with:
Kneeling Shoulder Press x 5 L/R
And Kneeling Upright Row x 8 – 12
X 3 sets


Optional:
One or Two Hands Anyhow x 5 L/R
Kick butt!

End:
Hang and Stretch on Bar
Dowel Chest/Shoulder stretches
And/Or Seated Pretzel

Workout of the Day

FITNESSXT 4550 Plainfield Ave., Grand Rapids, MI 49525 213 N. Michigan Ave., Big Rapids, MI 49307 Lower Body Focus Workout Warm up: Sandbag (or Kettlebell) x 10 Front Squats Two Hand Kbell GS Dead Swings x 10 X 2-4 Sets Sandbag Back Squats (or Kettlebell Dbl Front Squats) x 10 Split Stance Jump Squats x 10 X 2-4 Sets Rest if needed, then Work Out: Heavy Bell High Pull Swings x 10 Left/Right Sandbag x 10 Front Squats (or Kbell Front Squats) = 5 L/R Heavy Bell GS Deadlifts x 10 Left/Right Sandbag x 10 Front Squats (or Kbell Back Squats) Rest Heavy Bell High Pull Swings x 10 Left/Right Sandbag x 10 Clean & Jerks (or Kbell C/Jerks) = 5 L/R Heavy Bell GS Deadlifts x 10 Left/Right Sandbag x 10 Clean & Jerks (or Kbell C/Jerks) = 5 L/R Rest Heavy Bell High Pull Swings x 10 Left/Right Sandbag Alternating Step Back Lunges (or Kbell) x 10 Left/Right Heavy Bell GS Deadlifts x 10 Left/Right Sandbag Alternating Split Stance Stationary Lunges (or Kbell) x 10 Rest End: Two sets of each for tabata of 30 seconds on 30 seconds off Heavy Two Hand GS Dead Swings Front Squats L/R Step Back Lunges Plie' Squats Stationary Dragon Lunge L/R (Optional): 1 Hand hard style Swings x 100 (10 Left/Right x 5 sets) or Crossack 10 Left/Right x 5 sets = OUCH!

Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Lower Focus Workout

Warm up:
Jungle Gym post/Wall Squats (no weight) x 10
Jungle Gym post/Wall Lunges (no weight) x 10 L/R
Stool Squats with no weight (like a bench squat) x 10

Your Legs are like the wheels on your car ~ It doesn’t matter if your engine is finely tuned without the Wheels to get you there. Enjoy!

Work Out:
Clean off Floor & Front Squat x 5 L/R (re-clean each one)

Add Lunges to Front Squats x 6 rounds
Example:
Clean off Floor, Lunge 5 Left/Right then 5 Front Squat L/R (re-clean each one).
If using Single Bell, then switch hands each time.
Can use Dbls for extra Pleasure….
Rest as needed.

1 Hand GS Dead Swings (Heavy) for 1 minute Left….Rest as needed
Then Repeat Right for 1 minute.

Jungle Gym post/Wall Squats (with weight held in Clean) for 5 sets of 10 reps alternating L/R = 100 reps total.
Rest as needed.

Sandbag Split Squat on balls of feet x 1 minute Left
Superset with Bodyweight, TRX, Kbell or Sandbag Back Squats x 1 minute….
Repeat Right x 1 minute with Superset.
X 2-3 Sets. Rest as needed.

End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Squat Thrusters 2,4,6,8,10,8,6,4,2,4,6,8,10
Superset with 5 Jump Squats between each set….Rest as needed.
Done!

Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Core Focus Workout

Warm up:
Side Bends X 20-25 Left/Right
Halos x 30 Seconds Left/Right
Side Bends X 20-25 Left/Right
Around the body pass x 30 Seconds Left/Right

Workout:
For time: 1 min each (30 seconds Left/Right)
Light weight: One Hand Explosive Upright Row L/R
Medium weight: One Hand Explosive Upright Row L/R
Heavy weight: One Hand Explosive Upright Row L/R

Single or Dbl Bell Crunches
To 5 second up, 5 second down cadence x 20 – 25 reps??

For time: 1 min each (30 seconds Left/Right)
Heavy weight: 2 Hand Snatch with Cobra
Medium weight: 2 Hand Snatch with Cobra
Light weight: 2 Hand Snatch with Cobra

Single or Double Bell Medium weight: Cleans off Floor x 10,
Then hold last one in Rack for 1 minute

For time: 1 min each
Heavy weight: Windmills (Weight at top or Bottom)
Medium weight: Windmills
Light weight: Windmills

Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)

Optional:
Lying back elbow strikes x 10 Left/Right

Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Leg Focus Workout

Warm up:
Snatches with a light bell….x 10, Backwards drag bell across the room, 10, drag bell, 10, drag bell, 10 drag bell, 10, drag bell, 10
Alternative: Snatches/Body weight Squats

Squat, squats (like down hill skiing with no weight)….till pain! =)

Workout:
Front Squats with another bell in Dead Hang/Sumo x 5 L/R
S/Set Something
X 3 sets. Rest as needed.

Squat, squats….till pain! =)

Drop Set Training:
Single Bell One Hand GS Dead Swings x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)

Single Bell One Hand GS Dead Lifts (or Sumo Squats) x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)

Single Bell One Hand Front Squat/Sumo Combo x 8 L/R, 6 L/R, 4 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)

Next:
For time: 1 min each, no rest.
1. Jerk (Newbies Swinging Cleans)– 30 Seconds L/R
2. Snatch (Newbies 1 Hand Swing) – 30 Seconds L/R
3. Long Cycle (Newbies Clean/Heel Stomp, re-clean each one) – 30 Seconds L/R
= 3 minutes.

Next:
1 or 2 bells cleaned and Stationary split lunge into a Press
(Newbies = no press or use Single bell) x 5 L/R
S/Set with Squat, squats….till pain! =)
X 2-3 sets
Rest as needed.

Enjoy! Liberty

Want your own Kettlebell?

Elite Competition Bells are all that we use!!
Click on the link below to own one....or just to browse them.
They now have in between sizes, which is AWESOME!!
Enjoy your Training! Liberty


First Place Elite Kettlebells