FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Need a chair…
Warm up:
Walking Inch worm down the floor and back
Then Seated Chair Press for 5 sets of 5 L/R = 25 reps
All Exercises to be performed as a Superset
Rest as needed. Enjoy!
Work Out:
Lite/Moderate Bell – 1 Hand Swing L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Tricep Dips on chair between each set….Rest as needed.
Moderate bell – Lunge Rows L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Incline pushups on bell handles and feet on chair between each set….
Rest as needed.
Moderate Bell – 1 Hand Swinging Cleans L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with Strict Military Shoulder press x 5 L/R between each set….Rest as needed.
Seated in Chair Cleans (or Shoulder Presses) for 5 sets of 10 reps alternating L/R = 50 reps
Rest as needed.
End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Kettlebell Jerks 2,4,6,8,10,8,6,4,2,4,6,8,10 (or Push press if they can’t do Jerks).
Superset with 5 Pushups between each set….Rest as needed.
Done!
Sunday, December 26, 2010
Friday, December 17, 2010
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:
1 Cross Clean L/R with 1 burpee in between x 30 = Ouch!
Rest
Bear Crawls with Row x 5 L/R then 10 knee ins/outs…4,3,2,1
Work Out:
Get up Sit ups… choose your weapon!...May need a butt pad!
With 1 Kb held by horns either overhead or at chest or 1 Sandbag
…..At Top of Sit up Lean back slightly and do 5 frog kicks
X 5 sets
Superset with Below**
Repeat but do 5 bicycle forward & Backwards at top
X 5 sets
Superset with Below**
Repeat but do 5 Scissor Kicks at top
X 5 sets
Superset with Below**
**Superset for above Exercises: Squat Thrusters…
Starting out of a Cross Clean and add 1 Windmill at the Top
X 5 L/R
Rest
Then, 2 Handed Swings x 10 with 1 Kb grabbed by horns and do Overhead Wood Chops x 5
X 5 sets non-stop = 50 Swings & 25 Wood Chops!
Rest
Liberty Ab Torture: Laying on mat with two Kettlebells pressed overhead: Perform these sets non-stop with bells pressed: leg circles right x 10, leg circles left x 10, leg scissors x 10, frog kicks x 10, Flutter kicks x 10, hold feet 6” off floor to center, raise legs then lower to right angle 6” off of floor, raise legs then lower to left angle 6” off of floor, back to center and hold feet 6” off floor …keep going if you can! = OUCH!
End/If time:
Plank for 1 minute Center, 30 Seconds Left, 30 seconds right.
Done!
Don’t Yack up the Xmas Cookies!
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Core Focus Workout
Warm up:
1 Cross Clean L/R with 1 burpee in between x 30 = Ouch!
Rest
Bear Crawls with Row x 5 L/R then 10 knee ins/outs…4,3,2,1
Work Out:
Get up Sit ups… choose your weapon!...May need a butt pad!
With 1 Kb held by horns either overhead or at chest or 1 Sandbag
…..At Top of Sit up Lean back slightly and do 5 frog kicks
X 5 sets
Superset with Below**
Repeat but do 5 bicycle forward & Backwards at top
X 5 sets
Superset with Below**
Repeat but do 5 Scissor Kicks at top
X 5 sets
Superset with Below**
**Superset for above Exercises: Squat Thrusters…
Starting out of a Cross Clean and add 1 Windmill at the Top
X 5 L/R
Rest
Then, 2 Handed Swings x 10 with 1 Kb grabbed by horns and do Overhead Wood Chops x 5
X 5 sets non-stop = 50 Swings & 25 Wood Chops!
Rest
Liberty Ab Torture: Laying on mat with two Kettlebells pressed overhead: Perform these sets non-stop with bells pressed: leg circles right x 10, leg circles left x 10, leg scissors x 10, frog kicks x 10, Flutter kicks x 10, hold feet 6” off floor to center, raise legs then lower to right angle 6” off of floor, raise legs then lower to left angle 6” off of floor, back to center and hold feet 6” off floor …keep going if you can! = OUCH!
End/If time:
Plank for 1 minute Center, 30 Seconds Left, 30 seconds right.
Done!
Don’t Yack up the Xmas Cookies!
Monday, December 13, 2010
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:
Light Bell: 2 handed Snatch, Superset with Pushups (on knuckles if you can)
1,2,3,4,5,4,3,2,1
All Exercises to be performed as a Superset
Rest as needed. Enjoy!
Work Out:
Strict Military Press Ladder,
Superset with TRX 1 Arm Rows:
2,4,6,8,10,8,6,4,2,4,6,8,10 Left/Right
**Cross off Sets as you complete them!!
End: 2 Handed snatch x 10 superset with 5 Pushups x 3-5 sets….Done!
Healthy Holidays!
Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
Light Bell: 2 handed Snatch, Superset with Pushups (on knuckles if you can)
1,2,3,4,5,4,3,2,1
All Exercises to be performed as a Superset
Rest as needed. Enjoy!
Work Out:
Strict Military Press Ladder,
Superset with TRX 1 Arm Rows:
2,4,6,8,10,8,6,4,2,4,6,8,10 Left/Right
**Cross off Sets as you complete them!!
End: 2 Handed snatch x 10 superset with 5 Pushups x 3-5 sets….Done!
Healthy Holidays!
Liberty
Thursday, December 9, 2010
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:
Moderate Bell Swing/Catch/Squat
1,2,3,4,5,4,3,2,1
(Perform # on both Swing and Squat)
Gym Boss Cadence Day…. 4 Second Cadence x 7 L/R or 14 reps total:
All Superset with 30 Second Sets of Sumo Squats. FUN!
Work Out:
Over Shoulder Sandbag Squats Left/Right
30 Seconds HEAVY Sumo Squats
Single Bell Front Squats Left/Right
30 Seconds HEAVY Sumo Squats
Rest
TRX Pistol Left/Right (weight or no weight)
30 Seconds HEAVY Sumo Squats
Split Lunge Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Sandbag Back Squats
30 Seconds HEAVY Sumo Squats
Heavy KB Deads Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Optional: Multi Directional Lunge with bell or sandbag held any way you choose.
2 times around the Clock
Liberty Special: With Two Ketttlebells: Perform 3 sets of this non-stop: Suitcase Deadlifts x 5, Suitcase Split Lunge x 5, Kb front squats x 5 = OUCH!
End: 3 second Cadence: Hold at top and then at bottom
1. Back Squat
2. Jump Squats – No hold at top =)
3. Goblet Squat
4. You choose one….
Happy Leg Day!
Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Body Focus Workout
Warm up:
Moderate Bell Swing/Catch/Squat
1,2,3,4,5,4,3,2,1
(Perform # on both Swing and Squat)
Gym Boss Cadence Day…. 4 Second Cadence x 7 L/R or 14 reps total:
All Superset with 30 Second Sets of Sumo Squats. FUN!
Work Out:
Over Shoulder Sandbag Squats Left/Right
30 Seconds HEAVY Sumo Squats
Single Bell Front Squats Left/Right
30 Seconds HEAVY Sumo Squats
Rest
TRX Pistol Left/Right (weight or no weight)
30 Seconds HEAVY Sumo Squats
Split Lunge Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Sandbag Back Squats
30 Seconds HEAVY Sumo Squats
Heavy KB Deads Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Optional: Multi Directional Lunge with bell or sandbag held any way you choose.
2 times around the Clock
Liberty Special: With Two Ketttlebells: Perform 3 sets of this non-stop: Suitcase Deadlifts x 5, Suitcase Split Lunge x 5, Kb front squats x 5 = OUCH!
End: 3 second Cadence: Hold at top and then at bottom
1. Back Squat
2. Jump Squats – No hold at top =)
3. Goblet Squat
4. You choose one….
Happy Leg Day!
Liberty
Tuesday, December 7, 2010
Workout of the Day
Hey Gireviks! Here is your workout of the day....be sure to check out our NEW Website at http://www.fitnessxt.com/ for more HOT Kettlebell News!
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout
You’ll need 3 different size Kettlebells (the heaviest being the top of your
snatch capability for 30 seconds, (2) of the medium size bells, a medium sandbag
and a Swiss Ball.
Warm up:
Perform 30 seconds L/R of the Snatch starting with your lightest bell.
With no rest, immediately perform the same with your medium bell, then heaviest bell, then back down to medium and light bell.
This will be a total of 5 minutes of non-stop warm up. Enjoy!
Work Out:
Seated Swiss Ball EDT (Escalated Density Training): Choose 1 bell and Perform a Seated Clean & Press (re-clean each time) switching hands every 1-4 reps for a duration of 5 minutes.
Rules: You cannot switch bells in the middle of the exercise, but you can set it down and rest as much as needed. Count your reps and the next time you perform this same drill you can strive to either increase the number of reps of the weight used. This is a great way to measure improvements in performance.
Rest
Double Medium bell Lying Floor Chest Press x 5 reps, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Partial TGU (Escalated Density Training): Choose 1 bell and Perform a Partial Turkish Get Up (adding 1 strict press at the top of the seated position) switching hands every 1-4 reps for a duration of 5 minutes. See rules above.
Rest
Medium bell Lunge Row x 5 reps L/R, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Medium Sandbag Strict upright Row Row x 5 reps, superset with 5 Sandbag presses and 5 Sandbag Bent over Rows…. X 5 sets total. This one is brutal!! =)
Rest as needed
Medium bell 1 legged (same leg as bell) military shoulder press x 5 reps L/R, superset with 5 Medium bell 1 legged (opposite leg as bell) military shoulder press x 5 reps L/R. Then repeat for 4,3,2,1 reps.
Done!
Building Pecs and Wings of Steel!
Enjoy….Liberty!
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout
You’ll need 3 different size Kettlebells (the heaviest being the top of your
snatch capability for 30 seconds, (2) of the medium size bells, a medium sandbag
and a Swiss Ball.
Warm up:
Perform 30 seconds L/R of the Snatch starting with your lightest bell.
With no rest, immediately perform the same with your medium bell, then heaviest bell, then back down to medium and light bell.
This will be a total of 5 minutes of non-stop warm up. Enjoy!
Work Out:
Seated Swiss Ball EDT (Escalated Density Training): Choose 1 bell and Perform a Seated Clean & Press (re-clean each time) switching hands every 1-4 reps for a duration of 5 minutes.
Rules: You cannot switch bells in the middle of the exercise, but you can set it down and rest as much as needed. Count your reps and the next time you perform this same drill you can strive to either increase the number of reps of the weight used. This is a great way to measure improvements in performance.
Rest
Double Medium bell Lying Floor Chest Press x 5 reps, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Partial TGU (Escalated Density Training): Choose 1 bell and Perform a Partial Turkish Get Up (adding 1 strict press at the top of the seated position) switching hands every 1-4 reps for a duration of 5 minutes. See rules above.
Rest
Medium bell Lunge Row x 5 reps L/R, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Medium Sandbag Strict upright Row Row x 5 reps, superset with 5 Sandbag presses and 5 Sandbag Bent over Rows…. X 5 sets total. This one is brutal!! =)
Rest as needed
Medium bell 1 legged (same leg as bell) military shoulder press x 5 reps L/R, superset with 5 Medium bell 1 legged (opposite leg as bell) military shoulder press x 5 reps L/R. Then repeat for 4,3,2,1 reps.
Done!
Building Pecs and Wings of Steel!
Enjoy….Liberty!
Tuesday, November 16, 2010
Workout of the Day!
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout
You will need Various Kettlebells, a Free Standing Cable Machine & your body….
You will also need STRENGTH & FOCUS….Rock on Grasshopper!
Warm up:
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Wide hand placement/chest
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Narrow hand placement/triceps
Work Out:
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Light Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Medium Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Heavy Bell
Rest
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Rest
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Moderate Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Heavy Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Xtra Heavy Bell (no whining!)
Rest
Single Handle Cable Machine Wood chops High to Low x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Single Handle Cable Machine Wood chops Low to High x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Rest
Seated Military Press or Get up Sit ups L/R 1.2.3.4.5.4.3.2.1 = OUCH!
Life is good…even on a bad day! =)
Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout
You will need Various Kettlebells, a Free Standing Cable Machine & your body….
You will also need STRENGTH & FOCUS….Rock on Grasshopper!
Warm up:
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Wide hand placement/chest
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Narrow hand placement/triceps
Work Out:
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Light Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Medium Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Heavy Bell
Rest
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Rest
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Moderate Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Heavy Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Xtra Heavy Bell (no whining!)
Rest
Single Handle Cable Machine Wood chops High to Low x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Single Handle Cable Machine Wood chops Low to High x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Rest
Seated Military Press or Get up Sit ups L/R 1.2.3.4.5.4.3.2.1 = OUCH!
Life is good…even on a bad day! =)
Liberty
Sunday, November 14, 2010
Liberty’s Favorite Leg Workout
FITNESSXT
Warm up
Sandbag x 10 Front Squatsandbag Overhead throws down room back
Sandbag x 10 Front Squats
Sandbag Overhead throws down room backwards
Sandbag x 10 Front Squats
Sandbag Walking Lunges down room
Rest if needed, then
Sandbag x 10 Front Squats
Sandbag Walking Lunges down room
Work Out:Heavy Bell High Pull Swings x 10 Left/Right
Sandbag x 10 Front Squats
Heavy Bell GS Deadslifts x 10 Left/Right
Sandbag x 10 Front Squats
Rest
Heavy Bell High Pull Swings x 10 Left/Right
Sandbag x 10 Clean & Jerks
Heavy Bell GS Deadlifts x 10 Left/Right
Sandbag x 10 Clean & Jerks
Rest
Heavy Bell High Pull Swings x 10 Left/Right
Sandbag Alternating Step Back Lunges x 10 Left/Right
Heavy Bell GS Deadlifts x 10 Left/Right
Sandbag Alternating Step Back Lunges x 10 Left/Right
Rest
TRX Pistol 1.2.3.4.5.4.3.2.1 = OUCH!
The Legs are gonna’ Feel it!
Warm up
Sandbag x 10 Front Squatsandbag Overhead throws down room back
Sandbag x 10 Front Squats
Sandbag Overhead throws down room backwards
Sandbag x 10 Front Squats
Sandbag Walking Lunges down room
Rest if needed, then
Sandbag x 10 Front Squats
Sandbag Walking Lunges down room
Work Out:Heavy Bell High Pull Swings x 10 Left/Right
Sandbag x 10 Front Squats
Heavy Bell GS Deadslifts x 10 Left/Right
Sandbag x 10 Front Squats
Rest
Heavy Bell High Pull Swings x 10 Left/Right
Sandbag x 10 Clean & Jerks
Heavy Bell GS Deadlifts x 10 Left/Right
Sandbag x 10 Clean & Jerks
Rest
Heavy Bell High Pull Swings x 10 Left/Right
Sandbag Alternating Step Back Lunges x 10 Left/Right
Heavy Bell GS Deadlifts x 10 Left/Right
Sandbag Alternating Step Back Lunges x 10 Left/Right
Rest
TRX Pistol 1.2.3.4.5.4.3.2.1 = OUCH!
The Legs are gonna’ Feel it!
Thursday, November 4, 2010
11/4/2010 Workout of the Day
Fitness XT
Lower Focus
You will need double heavy bells.
Warmup:
Overhead Quarter Squats x5 L/R
One Hand Swings x5 L/R
Overhead Quarter Squats x10 L/R
One Hand Swings x10 L/R
Overhead Quarter Squats x15 L/R
One Hand Swings x15 L/R
Then back down the ladder...
Workout:
Double Swings x10
Double Cleans x10
Double GS Deadlifts x10
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x15
Double Cleans x15
Double GS Deadlifts x15
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x20
Double Cleans x20
Double GS Deadlifts x20
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x15
Double Cleans x15
Double GS Deadlifts x15
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x10
Double Cleans x10
Double GS Deadlifts x10
Rest.
End:
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Lower Focus
You will need double heavy bells.
Warmup:
Overhead Quarter Squats x5 L/R
One Hand Swings x5 L/R
Overhead Quarter Squats x10 L/R
One Hand Swings x10 L/R
Overhead Quarter Squats x15 L/R
One Hand Swings x15 L/R
Then back down the ladder...
Workout:
Double Swings x10
Double Cleans x10
Double GS Deadlifts x10
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x15
Double Cleans x15
Double GS Deadlifts x15
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x20
Double Cleans x20
Double GS Deadlifts x20
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x15
Double Cleans x15
Double GS Deadlifts x15
Rest.
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x10
Double Cleans x10
Double GS Deadlifts x10
Rest.
End:
5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Wednesday, November 3, 2010
11/3/2010 Workout of the Day
Fitness XT
Core Focus
You will need a light, moderate, and heavy kettlebell.
Warmup:
5 Burpees
Two Hand Swings x30 seconds
10 Burpees
One Hand Swings x30 seconds L/R
15 Burpees
Alternating Swings x1 minute
10 Burpees
One Hand Swings x30 seconds L/R
5 Burpees
Two Hand Swings x30 seconds
Workout:
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Santch x5 L/R
Light Snatch x5 L/R
30 seconds of each of the following with little/no rest...
Front Plank
Russian Twists
Right Side Plank
Mt. Climbers
Left Side Plank
Russian Twists
Front Plank
Then...
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/R
Light Snatch x5 L/R
1 minute of each of the following with little/no rest...
Alternating Get Up Sit Ups (switch sides every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups
Then...
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/R
Light Snatch x5 L/R
30 seconds of each of the following with little/no rest...
Front Plank
Russian Twists
Right Side Plank
Mt. Climbers
Left Side Plank
Russian Twists
Front Plank
End:
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/r
Light Snatch x5 L/R
Core Focus
You will need a light, moderate, and heavy kettlebell.
Warmup:
5 Burpees
Two Hand Swings x30 seconds
10 Burpees
One Hand Swings x30 seconds L/R
15 Burpees
Alternating Swings x1 minute
10 Burpees
One Hand Swings x30 seconds L/R
5 Burpees
Two Hand Swings x30 seconds
Workout:
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Santch x5 L/R
Light Snatch x5 L/R
30 seconds of each of the following with little/no rest...
Front Plank
Russian Twists
Right Side Plank
Mt. Climbers
Left Side Plank
Russian Twists
Front Plank
Then...
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/R
Light Snatch x5 L/R
1 minute of each of the following with little/no rest...
Alternating Get Up Sit Ups (switch sides every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups
Then...
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/R
Light Snatch x5 L/R
30 seconds of each of the following with little/no rest...
Front Plank
Russian Twists
Right Side Plank
Mt. Climbers
Left Side Plank
Russian Twists
Front Plank
End:
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/r
Light Snatch x5 L/R
Tuesday, November 2, 2010
11/2/2010 Workout of the Day
Fitness XT
Upper Focus Workout
You will need double moderate bells.
Warmup:
Snatch x30 seconds
Overhead Hold x30 seconds
Repeat on other side...
Then Figure 8 to a Hold x1 minute
Repeat x3 sets
Workout:
10 min EDT...
Snatches and Renegade Rows
5 Snatches L/R
5 Renegade Rows L/R
Go back and forth between the two exercises x10 minutes
Hold double bells in the rack position x2 minutes
10 min EDT...
Pushups and Military Presses
5 Pushups
5 Presses L/R
Go back and forth between the two exercises x10 minutes
Hold double bells in the rack position x2 minutes
End:
Top of Pushup Position Plank on bells...
Hold Plank x15 seconds
Mt. Climbers x15 seconds
Repeat x4 with no rest = done!
:-) Enjoy!
Upper Focus Workout
You will need double moderate bells.
Warmup:
Snatch x30 seconds
Overhead Hold x30 seconds
Repeat on other side...
Then Figure 8 to a Hold x1 minute
Repeat x3 sets
Workout:
10 min EDT...
Snatches and Renegade Rows
5 Snatches L/R
5 Renegade Rows L/R
Go back and forth between the two exercises x10 minutes
Hold double bells in the rack position x2 minutes
10 min EDT...
Pushups and Military Presses
5 Pushups
5 Presses L/R
Go back and forth between the two exercises x10 minutes
Hold double bells in the rack position x2 minutes
End:
Top of Pushup Position Plank on bells...
Hold Plank x15 seconds
Mt. Climbers x15 seconds
Repeat x4 with no rest = done!
:-) Enjoy!
Monday, November 1, 2010
11/1/10 Workout of the Day
Fitness XT
Lower Focus
You will need a moderate bell and a TRX System.
Warmup:
Swing, Catch, Squat x3 minutes
Workout:
Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute
TRX Pistols Ladder...
5, 4, 3, 2, 1 R/L
Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute
TRX Cross Over Lunges Ladder...
5, 4, 3, 2, 1 R/L
Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute
End:
TRX Mountain Climbers
15 seconds ON 15 seconds OFF x3 minutes
Lower Focus
You will need a moderate bell and a TRX System.
Warmup:
Swing, Catch, Squat x3 minutes
Workout:
Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute
TRX Pistols Ladder...
5, 4, 3, 2, 1 R/L
Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute
TRX Cross Over Lunges Ladder...
5, 4, 3, 2, 1 R/L
Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute
End:
TRX Mountain Climbers
15 seconds ON 15 seconds OFF x3 minutes
Friday, October 29, 2010
Liberty on the News!
Liberty was on the news Wednesday morning talking about Kettlebell X-Training at Fitness XT and the new Holiday Hottie Program!
Check it out!
http://www.wzzm13.com/news/news_article.aspx?storyid=136919
Check it out!
http://www.wzzm13.com/news/news_article.aspx?storyid=136919
10/29/201 Workout of the Day
Fitness XT
Upper Focus
You will need a sandbag and a moderate kettlebell.
Warmup:
5 Sandbag Cleans
Toss Sandbag down the room...
5 Sandbag Jerks
Toss Sandbag backwards over head back down the room...
Repeat x3 sets
Workout:
10 Sandbag Cleans
10 Kettlebell Cleans
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Jerks
10 Kettlebell Jerks L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Clean and Jerk
10 Kettlebell Clean and Jerk L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
Repeat the entire thing x8 reps then 6, 4, & 2
End:
5 minute Windmill EDT
5 reps L/R back and forth x5 minutes, rest as needed
Upper Focus
You will need a sandbag and a moderate kettlebell.
Warmup:
5 Sandbag Cleans
Toss Sandbag down the room...
5 Sandbag Jerks
Toss Sandbag backwards over head back down the room...
Repeat x3 sets
Workout:
10 Sandbag Cleans
10 Kettlebell Cleans
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Jerks
10 Kettlebell Jerks L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Clean and Jerk
10 Kettlebell Clean and Jerk L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
Repeat the entire thing x8 reps then 6, 4, & 2
End:
5 minute Windmill EDT
5 reps L/R back and forth x5 minutes, rest as needed
Thursday, October 28, 2010
10/28/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
Tuesday, October 26, 2010
10/26/2010 Workout of the Day
Fitness XT
Upper Focus
You will need a light bell and double moderate bells.
Warmup:
Two Hand Hardstyle Swings x20
One Hand Hardstyle Swings x10 L/R
Alternating Swings x20
Double Swings x20
Workout:
Double Swings x20
Bear Crawl down to the end of the room
Double Cleans x20
Bear Crawl back
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Push Press Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Snatch Ladder
5, 4, 3, 2, 1 L/R
End:
5 minute Farmers Walk with your double moderate bells.
Upper Focus
You will need a light bell and double moderate bells.
Warmup:
Two Hand Hardstyle Swings x20
One Hand Hardstyle Swings x10 L/R
Alternating Swings x20
Double Swings x20
Workout:
Double Swings x20
Bear Crawl down to the end of the room
Double Cleans x20
Bear Crawl back
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Push Press Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Snatch Ladder
5, 4, 3, 2, 1 L/R
End:
5 minute Farmers Walk with your double moderate bells.
Monday, October 25, 2010
10/25/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a moderate, heavy, super heavy, and ultra heavy bell.
Warmup:
Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets
Workout:
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
End:
As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!
Lower Focus
You will need a moderate, heavy, super heavy, and ultra heavy bell.
Warmup:
Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets
Workout:
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
End:
As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!
Friday, October 22, 2010
10/22/2010 Workout of the Day
Fitness XT
Upper Focus
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
One Hand Swings x10 L/R
Without rest switch hands for 9 reps L/R
Then 8, 7, 6, 5, 4, 3, 2, 1
Workout:
"10 to 1 Game"
10 Renegade Rows L/R
10 Clean and Press L/R
10 Upright Rows
10 Pushups
10 Lunge Rows L/R
10 Hardstyle Swings L/R
Repeat everything for 9 reps each...
Then 8, 7, 6, 5, 4, 3, 2, 1 =)
Work for the Weekend!
Upper Focus
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
One Hand Swings x10 L/R
Without rest switch hands for 9 reps L/R
Then 8, 7, 6, 5, 4, 3, 2, 1
Workout:
"10 to 1 Game"
10 Renegade Rows L/R
10 Clean and Press L/R
10 Upright Rows
10 Pushups
10 Lunge Rows L/R
10 Hardstyle Swings L/R
Repeat everything for 9 reps each...
Then 8, 7, 6, 5, 4, 3, 2, 1 =)
Work for the Weekend!
Thursday, October 21, 2010
10/21/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a sandbag.
Warmup:
Jumping Jacks x30
Mt. Climbers x30 seconds
25 Jumping Jacks
Mt. Climbers x25 seconds
Jumping Jacks x20
Mt. Climbers x20 seconds
Jumping Jacks x15
Mt. Climbers x15 seconds
Workout:
10 Sandbag Clean and Jerk
10 Sandbag Good Mornings
10 Sandbag Back Squats
10 Sandbag Jump Squats
Rest.
9 Sandbag Clean and Jerk
9 Sandbag Good Mornings
9 Sandbag Back Squats
9 Sandbag Jump Squats
Rest.
Repeat for 8, 7, 6, 5, 4, 3, 2, 1 =)
Simple, yet painful...enjoy!
End:
Bodyweight Squats x1 minute
Stretch!
Lower Focus Workout
You will need a sandbag.
Warmup:
Jumping Jacks x30
Mt. Climbers x30 seconds
25 Jumping Jacks
Mt. Climbers x25 seconds
Jumping Jacks x20
Mt. Climbers x20 seconds
Jumping Jacks x15
Mt. Climbers x15 seconds
Workout:
10 Sandbag Clean and Jerk
10 Sandbag Good Mornings
10 Sandbag Back Squats
10 Sandbag Jump Squats
Rest.
9 Sandbag Clean and Jerk
9 Sandbag Good Mornings
9 Sandbag Back Squats
9 Sandbag Jump Squats
Rest.
Repeat for 8, 7, 6, 5, 4, 3, 2, 1 =)
Simple, yet painful...enjoy!
End:
Bodyweight Squats x1 minute
Stretch!
Wednesday, October 20, 2010
10/20/2010 Workouut of the Day
Fitness XT
Core Focus
You will need a light and double moderate kettlebells.
Warmup:
With your double bells...
Side Bends x1 minute
Then immediately Farmers Walk x1 minute
Repeat x3 sets
Workout:
Complete the following exercises STANDING:
Ribbons x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Woodchoppers x30 seconds L/R
One Hand Hardstyle Swings x30 seconds L/R
Upright Rows x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Front Plank x1 minute
Complete the following exercises KNEELING:
Ribbons x1 minute
Alternating Off the Floor Cleans x1 minute
Woodchoppers x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Upright Rows x1 minute
Alternating Off the Floor Cleans x1 minute
Front Plank x1 minute
Complete the following exercises SEATED (on floor, not chairs - sitting on chairs is not working out!)
Ribbons x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Woodchoppers x30 seconds L/R
Two Hands on bell Get Up Sit Ups x1 minute
Upright Rows x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Front Plank x1 minute
End:
Alternating Get Up Sit Ups (1 rep L/R back and forth) x3 minutes
Core Focus
You will need a light and double moderate kettlebells.
Warmup:
With your double bells...
Side Bends x1 minute
Then immediately Farmers Walk x1 minute
Repeat x3 sets
Workout:
Complete the following exercises STANDING:
Ribbons x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Woodchoppers x30 seconds L/R
One Hand Hardstyle Swings x30 seconds L/R
Upright Rows x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Front Plank x1 minute
Complete the following exercises KNEELING:
Ribbons x1 minute
Alternating Off the Floor Cleans x1 minute
Woodchoppers x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Upright Rows x1 minute
Alternating Off the Floor Cleans x1 minute
Front Plank x1 minute
Complete the following exercises SEATED (on floor, not chairs - sitting on chairs is not working out!)
Ribbons x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Woodchoppers x30 seconds L/R
Two Hands on bell Get Up Sit Ups x1 minute
Upright Rows x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Front Plank x1 minute
End:
Alternating Get Up Sit Ups (1 rep L/R back and forth) x3 minutes
Tuesday, October 19, 2010
10/19/2010 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Push Presses x10 L/R
Repeat with moderate and then heavy bell.
Workout:
Heavy Two Hand Hardstyle Swings x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bent Over Rows x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bell Cleans x30 seconds On/30 seconds Off x4 sets
Rest.
Renegade Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Chest Level Swings x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Lunge Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
End:
Pushups and Kickbacks...
10 Pushups on Bell Handles
10 Kickbacks on Bell Handles
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1
Upper Focus Workout
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Push Presses x10 L/R
Repeat with moderate and then heavy bell.
Workout:
Heavy Two Hand Hardstyle Swings x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bent Over Rows x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bell Cleans x30 seconds On/30 seconds Off x4 sets
Rest.
Renegade Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Chest Level Swings x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Lunge Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
End:
Pushups and Kickbacks...
10 Pushups on Bell Handles
10 Kickbacks on Bell Handles
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1
Monday, October 18, 2010
10/18/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a moderate and a heavy bell.
Warmup:
30 Two Hand Hardstyle Swings
30 Bodyweight Squats
25Two Hand Hardstyle Swings
25 Kbell Goblet Squats
20 Two Hand Hardstyle Swings
20 Jump Squats
Workout:
Forward Lunges Left x15
Overhead Quarter Squats Left x15
Forward Lunges Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Mt. Climbers x20 sec ON 10 sec OFF x4 sets
Step Back Lunges Left x15
Single Arm Sumo Squats Left x15
Step Back Lunges Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Jump Squats x20 sec ON 10 sec OFF x4 sets
Side Lunge Left x15
Overhead Quarter Squats Left x15
Side Lunge Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Lunge/Scissor Jumps x20 sec ON 10 sec OFF x4 sets
Front Squats Left x15
Single Arm Sumo Squats Left x15
Front Squats Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Burpees x20 sec ON 10 sec OFF x4 sets
End:
5 Overhead Quarter Squats L/R
5 Single Arm Sumo Squats
Then repeat for 4, 3, 2, 1
Lower Focus
You will need a moderate and a heavy bell.
Warmup:
30 Two Hand Hardstyle Swings
30 Bodyweight Squats
25Two Hand Hardstyle Swings
25 Kbell Goblet Squats
20 Two Hand Hardstyle Swings
20 Jump Squats
Workout:
Forward Lunges Left x15
Overhead Quarter Squats Left x15
Forward Lunges Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Mt. Climbers x20 sec ON 10 sec OFF x4 sets
Step Back Lunges Left x15
Single Arm Sumo Squats Left x15
Step Back Lunges Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Jump Squats x20 sec ON 10 sec OFF x4 sets
Side Lunge Left x15
Overhead Quarter Squats Left x15
Side Lunge Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Lunge/Scissor Jumps x20 sec ON 10 sec OFF x4 sets
Front Squats Left x15
Single Arm Sumo Squats Left x15
Front Squats Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Burpees x20 sec ON 10 sec OFF x4 sets
End:
5 Overhead Quarter Squats L/R
5 Single Arm Sumo Squats
Then repeat for 4, 3, 2, 1
Thursday, October 14, 2010
10/14/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a light, moderate, heavy, and super heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Front Squats x10 L/R
Push Presses x10 L/R
Repeat with moderate and heavy bell.
Workout:
Starting with your light bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Moderate bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Heavy bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
NEXT...
Starting with your heavy bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Moderate bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Light bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
End:
Heavy Bell Swings x5 L/R then Front Squats x5 L/R
Moderate Bell Swings x10 L/R then Front Squats x10 L/R
Light Bell Swings x15 L/R then Front Squats x15 L/R
Lower Focus
You will need a light, moderate, heavy, and super heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Front Squats x10 L/R
Push Presses x10 L/R
Repeat with moderate and heavy bell.
Workout:
Starting with your light bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Moderate bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Heavy bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
NEXT...
Starting with your heavy bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Moderate bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Light bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
End:
Heavy Bell Swings x5 L/R then Front Squats x5 L/R
Moderate Bell Swings x10 L/R then Front Squats x10 L/R
Light Bell Swings x15 L/R then Front Squats x15 L/R
Wednesday, October 13, 2010
10/13/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Figure 8 to a Hold x1 minute
10 Swings L/R
Moderate Bell: Figure 8 to a Hold x1 minute
10 Cleans L/R
Heavy Bell: Figure 8 to a Hold x1 minute
10 Push Presses L/R
Workout:
One Hand Swings
5, 10, 15, 10, 5 L/R
20 Russian Twists in between each set
Get Up Sit Up Ladder
5, 4, 3, 2, 1 L/R
Cross Cleans
5, 10, 15, 10, 5 L/R
10 Pushups in between each set
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Snatches
5, 10, 15, 10, 5 L/R
10 Off the Deck Get Ups in between each set
End:
3 minute Plank...no rest!
Front, Right, Front, Left x30 seconds
Front, Right, Front, Left x15 seconds
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Figure 8 to a Hold x1 minute
10 Swings L/R
Moderate Bell: Figure 8 to a Hold x1 minute
10 Cleans L/R
Heavy Bell: Figure 8 to a Hold x1 minute
10 Push Presses L/R
Workout:
One Hand Swings
5, 10, 15, 10, 5 L/R
20 Russian Twists in between each set
Get Up Sit Up Ladder
5, 4, 3, 2, 1 L/R
Cross Cleans
5, 10, 15, 10, 5 L/R
10 Pushups in between each set
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Snatches
5, 10, 15, 10, 5 L/R
10 Off the Deck Get Ups in between each set
End:
3 minute Plank...no rest!
Front, Right, Front, Left x30 seconds
Front, Right, Front, Left x15 seconds
Tuesday, October 12, 2010
Upcoming Competitions
Calling all GS Gireviks...
There are two upcoming competitions in our area!
Synergy Turkeybell Sport Invitational
Saturday, November 13th
Aurora, Illinois
Weigh Ins: 10am
Rules Meeting: 10:30am
Flights Begin at 11am
Main Events:
Biathlon (Snatch and Jerk)
Long Cycle
Men's One Arm Long Cycle
Women's Two Arm Long Cycle
For more information and to register for this event, go to:
http://www.stumbleupon.com/su/8fjY7J/www.bobgarontraining.com/synergy-turkeybell-sport-invitational/r:f
Southeast MI Kettlebell Open
Saturday, December 11th
Lake Orion, MI
Main Events:
Biathlon
Long Cycle
Triathlon Relay
For more information check out:
http://www.facebook.com/photo.php?fbid=1649480794724&set=a.1605058924205.88284.1168104468&ref=nf#!/event.php?eid=155907231107003
There are two upcoming competitions in our area!
Synergy Turkeybell Sport Invitational
Saturday, November 13th
Aurora, Illinois
Weigh Ins: 10am
Rules Meeting: 10:30am
Flights Begin at 11am
Main Events:
Biathlon (Snatch and Jerk)
Long Cycle
Men's One Arm Long Cycle
Women's Two Arm Long Cycle
For more information and to register for this event, go to:
http://www.stumbleupon.com/su/8fjY7J/www.bobgarontraining.com/synergy-turkeybell-sport-invitational/r:f
Southeast MI Kettlebell Open
Saturday, December 11th
Lake Orion, MI
Main Events:
Biathlon
Long Cycle
Triathlon Relay
For more information check out:
http://www.facebook.com/photo.php?fbid=1649480794724&set=a.1605058924205.88284.1168104468&ref=nf#!/event.php?eid=155907231107003
10/12/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Snatches....
5, 10, 15, 10, 5 L/R
Workout:
EDT (Escalating Density Training)
Snatches x10 minutes (with your moderate bell)
Switch arms every 3-5 reps
Rest as needed.
Next...
Overhead Holds and Swings (with your moderate/heavy bell)
Overhead Hold x1 minute LEFT
Then immediately One Hand Swings LEFT x1 minute
Overhead Hold x1 minute RIGHT
Then immediately One Hand Swings RIGHT x 1 minute
Repeat x3 sets
End:
Snatches and Burpees
Snatch x5 L/R then 5 Burpees
Repeat x4, 3, 2, 1
Happy Workouts Everyone!
Upper Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Snatches....
5, 10, 15, 10, 5 L/R
Workout:
EDT (Escalating Density Training)
Snatches x10 minutes (with your moderate bell)
Switch arms every 3-5 reps
Rest as needed.
Next...
Overhead Holds and Swings (with your moderate/heavy bell)
Overhead Hold x1 minute LEFT
Then immediately One Hand Swings LEFT x1 minute
Overhead Hold x1 minute RIGHT
Then immediately One Hand Swings RIGHT x 1 minute
Repeat x3 sets
End:
Snatches and Burpees
Snatch x5 L/R then 5 Burpees
Repeat x4, 3, 2, 1
Happy Workouts Everyone!
Monday, October 11, 2010
10/11/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Two Hand Swings x30
Mountain Climbers x30 seconds
Two Hand Swings x25
Mountain Climbers x25 seconds
Two Hand Swings x20
Mountain Climbers x20 seconds
Two Hand Swings x15
Mountain Climbers x15 seconds
Workout:
Two Hand Hardstyle Swings x1 minute
Forward Lunges x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Step Back Lunges x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Sumo Squats x30 seconds then immediately 30 seconds Heavy Two Hand Hardstyle Swings
Repeat x2 sets with no rest!
Repeat the above x3 sets
End:
10 GS Deadlifts L/R
10 Squat Thrusters L/R
20 Two Hand Hardstyle Swings
Rest.
5 GS Deadlifts L/R
5 Squat Thrusters L/R
10 Two Hand Hardstyle Swings
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Two Hand Swings x30
Mountain Climbers x30 seconds
Two Hand Swings x25
Mountain Climbers x25 seconds
Two Hand Swings x20
Mountain Climbers x20 seconds
Two Hand Swings x15
Mountain Climbers x15 seconds
Workout:
Two Hand Hardstyle Swings x1 minute
Forward Lunges x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Step Back Lunges x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Sumo Squats x30 seconds then immediately 30 seconds Heavy Two Hand Hardstyle Swings
Repeat x2 sets with no rest!
Repeat the above x3 sets
End:
10 GS Deadlifts L/R
10 Squat Thrusters L/R
20 Two Hand Hardstyle Swings
Rest.
5 GS Deadlifts L/R
5 Squat Thrusters L/R
10 Two Hand Hardstyle Swings
Friday, October 8, 2010
10/8/2010 Workout of the Day
Fitness XT
Upper Body Focus
You will need moderate double bells.
This is a GREAT back to basics workout.
Warmup:
Bodyweight Squats x1 minute
Alternating Swings x1 minute
Alternating Forward Bodyweight Lunges x1 minute
Swinging Cleans x30 seconds L/R
Alternating Step Back Bodyweight Lunges x1 minute
Push Press x30 seconds L/R
Workout:
Complete the following exercises with little/no rest inbetween...
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position but try not to put the bells down.
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position
End:
Bent Over Rows and Pushups Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Upper Body Focus
You will need moderate double bells.
This is a GREAT back to basics workout.
Warmup:
Bodyweight Squats x1 minute
Alternating Swings x1 minute
Alternating Forward Bodyweight Lunges x1 minute
Swinging Cleans x30 seconds L/R
Alternating Step Back Bodyweight Lunges x1 minute
Push Press x30 seconds L/R
Workout:
Complete the following exercises with little/no rest inbetween...
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position but try not to put the bells down.
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position
End:
Bent Over Rows and Pushups Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thursday, October 7, 2010
10/7/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need double moderate kettlebells and a heavy kettlebell.
Warmup:
Alternating Forward Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x10 L/R
Bodyweight Squats x1 minute
One Hand Hardstyle Swings x15 L/R
Alternating Step Back Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x20 L/R
Workout:
Single Bell Front Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Front Squats x20
Double Bell Swings x20
Lunge Jumps x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell GS Deadlifts x10 L/R
Single Bell Swinging Cleans x10 L/R
Double Bell GS Deadlifts x20
Double Bell Swinging Cleans x20
Jump Squats x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell Sumo Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Sumo Squats x20
Double Bell Swings x20
Mountain Climbers x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
End:
Overhead Quarter Squats x10 L/R
x3 sets
Lower Focus Workout
You will need double moderate kettlebells and a heavy kettlebell.
Warmup:
Alternating Forward Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x10 L/R
Bodyweight Squats x1 minute
One Hand Hardstyle Swings x15 L/R
Alternating Step Back Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x20 L/R
Workout:
Single Bell Front Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Front Squats x20
Double Bell Swings x20
Lunge Jumps x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell GS Deadlifts x10 L/R
Single Bell Swinging Cleans x10 L/R
Double Bell GS Deadlifts x20
Double Bell Swinging Cleans x20
Jump Squats x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell Sumo Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Sumo Squats x20
Double Bell Swings x20
Mountain Climbers x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
End:
Overhead Quarter Squats x10 L/R
x3 sets
Wednesday, October 6, 2010
10/6/2010 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light and moderate bell.
Warmup:
Around the Body Pass x10 L/R
One Hand Swings x10 L/R
Swinging Cleans x10 L/R
Push Presses x10 L/R
Workout:
One Hand Swings x10 L/R
Get Up Sit Ups x5 L/R
Two Hand Swings x20
Two Hand Get Up Sit Ups (hold the bell straight over top of your chest with both hands, palms on the bell) x10
Front Plank x1 minute
Burpees x10
Get Up Sit Ups x5 L/R
Burpees x10
Two Hand Get Up Sit Ups x10
Side Plank x30 seconds L/R
Cross Cleans x10 L/R
Get Up Sit Ups x5 L/R
Cross Cleans x10 L/R
Two Hand Get Up Sit Ups x10
Top of Pushup Position Plank
Push Presses x10 L/R
Get Up Sit Ups x5 L/R
Push Presses x10 L/R
Two Hand Get Up Sit Ups x10
Arms Extended Side Plank x30 seconds L/R
End:
5 Russian Twists
5 Kbell Sit Ups
Repeat for 4, 3, 2, 1
Enjoy :)
Core Focus Workout
You will need a light and moderate bell.
Warmup:
Around the Body Pass x10 L/R
One Hand Swings x10 L/R
Swinging Cleans x10 L/R
Push Presses x10 L/R
Workout:
One Hand Swings x10 L/R
Get Up Sit Ups x5 L/R
Two Hand Swings x20
Two Hand Get Up Sit Ups (hold the bell straight over top of your chest with both hands, palms on the bell) x10
Front Plank x1 minute
Burpees x10
Get Up Sit Ups x5 L/R
Burpees x10
Two Hand Get Up Sit Ups x10
Side Plank x30 seconds L/R
Cross Cleans x10 L/R
Get Up Sit Ups x5 L/R
Cross Cleans x10 L/R
Two Hand Get Up Sit Ups x10
Top of Pushup Position Plank
Push Presses x10 L/R
Get Up Sit Ups x5 L/R
Push Presses x10 L/R
Two Hand Get Up Sit Ups x10
Arms Extended Side Plank x30 seconds L/R
End:
5 Russian Twists
5 Kbell Sit Ups
Repeat for 4, 3, 2, 1
Enjoy :)
Tuesday, October 5, 2010
10/5/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need double moderate bells.
Warmup:
Farmers Walk x1 minute
Renegade Rows x5 L/R
Farmers Walk x1 minute
Pushups on bell handles x5
Farmers Walk x1 minute
Double Swings x5
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x20 reps
Farmers Walk x1 minute
Pushups on bell handles x10
Double Cleans x10
1 Pushup then immediately jump up and double clean the bells once and repeat x15
Farmers Walk x1 minute
Renegade Rows x10 L/R
Burpees x10
Renegade Row Left, Renegade Row Right, then Burpee x10
Farmers Walk x1 minute
End:
Turkish Get Ups
3 reps L/R then 2, 1
Upper Focus Workout
You will need double moderate bells.
Warmup:
Farmers Walk x1 minute
Renegade Rows x5 L/R
Farmers Walk x1 minute
Pushups on bell handles x5
Farmers Walk x1 minute
Double Swings x5
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x20 reps
Farmers Walk x1 minute
Pushups on bell handles x10
Double Cleans x10
1 Pushup then immediately jump up and double clean the bells once and repeat x15
Farmers Walk x1 minute
Renegade Rows x10 L/R
Burpees x10
Renegade Row Left, Renegade Row Right, then Burpee x10
Farmers Walk x1 minute
End:
Turkish Get Ups
3 reps L/R then 2, 1
Monday, October 4, 2010
10/4/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Figure 8 x30 seconds
Bodyweight Squats x20
Figure 8 x45 seconds
Alternating Forward Bodyweight Lunges x10 L/R
Figure 8 x1 minute
Workout:
Sumo Squats x20
Heavy Two Hand Hardstyle Swings x20
Single Arm Sumo Squats x10 L/R
Heavy One Hand Hardstyle Swings x10 L/R
Alternating Forward Bodyweight Lunges x1 minute
Two Hand GS Deadlift x20
Off the Floor Cleans x10 L/R
Single Arm GS Deadlift x10 L/R
Off the Floor Cleans x10 L/R
Alternating Step Back Bodyweight Lunges x1 minute
Sumo Squats x10
Heavy Two Hand Hardstyle Swings x10
Single Arm Sumo Squats x5 L/R
Heavy One Hand Hardstyle Swings x5 L/R
Alternating Forward Bodyweight Lunges x30 seconds
Two Hand GS Deadlift x10
Off the Floor Cleans x5 L/R
Single Arm GS Deadlifts x5 L/R
Off the Floor Cleans x5 L/R
Alternating Step Back Bodyweight Lunges x30 seconds
End:
Moderate Bell Swings x2 minutes...
Two Hand x30 seconds
Right x30 seconds
Left x30 seconds
Alternating x30 seconds
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Figure 8 x30 seconds
Bodyweight Squats x20
Figure 8 x45 seconds
Alternating Forward Bodyweight Lunges x10 L/R
Figure 8 x1 minute
Workout:
Sumo Squats x20
Heavy Two Hand Hardstyle Swings x20
Single Arm Sumo Squats x10 L/R
Heavy One Hand Hardstyle Swings x10 L/R
Alternating Forward Bodyweight Lunges x1 minute
Two Hand GS Deadlift x20
Off the Floor Cleans x10 L/R
Single Arm GS Deadlift x10 L/R
Off the Floor Cleans x10 L/R
Alternating Step Back Bodyweight Lunges x1 minute
Sumo Squats x10
Heavy Two Hand Hardstyle Swings x10
Single Arm Sumo Squats x5 L/R
Heavy One Hand Hardstyle Swings x5 L/R
Alternating Forward Bodyweight Lunges x30 seconds
Two Hand GS Deadlift x10
Off the Floor Cleans x5 L/R
Single Arm GS Deadlifts x5 L/R
Off the Floor Cleans x5 L/R
Alternating Step Back Bodyweight Lunges x30 seconds
End:
Moderate Bell Swings x2 minutes...
Two Hand x30 seconds
Right x30 seconds
Left x30 seconds
Alternating x30 seconds
Friday, October 1, 2010
Synergy Turkeybell Sport Invitational
Synergy Kettlebell Training and the IKFF are holding the Turkeybell Sport Invitational on Saturday November 13th, 2010 in Aurora, Illinois. Fitness XT will be there to represent and to have another awesome kettlebell sport competition experience!
Main Events:
Biathlon (Snatch & Jerk[men use 2 bells for Jerk])
Long Cycle(women use one bell & men use 2)
Snatch Only
3 Special Events:
Men’s One Arm Long Cycle (4 Min. Set)
Women’s Two Arm Long Cycle (4 Min. Set)
Youth(5-10yrs.) 3-10 min Snatch & Long Cycle Event
Each participant chooses their bell weight to use during their set.
Participants may choose more than one event to perform. (Ex. You may choose one of the Main Events and one of the Special Events.)
Weigh-ins are at 10:00am
Brief rules meeting at 10:30am
Flights begin at 11:00am
Bring any friends of yours who want to watch and/or participate.
Let’s grow this sport together!
For more information and to register click here...
http://www.bobgarontraininport-invitational
Main Events:
Biathlon (Snatch & Jerk[men use 2 bells for Jerk])
Long Cycle(women use one bell & men use 2)
Snatch Only
3 Special Events:
Men’s One Arm Long Cycle (4 Min. Set)
Women’s Two Arm Long Cycle (4 Min. Set)
Youth(5-10yrs.) 3-10 min Snatch & Long Cycle Event
Each participant chooses their bell weight to use during their set.
Participants may choose more than one event to perform. (Ex. You may choose one of the Main Events and one of the Special Events.)
Weigh-ins are at 10:00am
Brief rules meeting at 10:30am
Flights begin at 11:00am
Bring any friends of yours who want to watch and/or participate.
Let’s grow this sport together!
For more information and to register click here...
http://www.bobgarontrainin
10/1/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a sandbag and a moderate kettlebell.
Warmup:
Kettlebell Cleans x5 L/R
Sandbag Cleans x5
Kettlebell Push Press x5 L/R
Sandbag Push Press x5 L/R
Kettlebell Clean and Press x5 L/R
Sanadbag Clean and Press x5
Workout:
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Cleans
10 Kettlebell Cleans L/R
10 Squatting Bicep Crush Curls
10 Sandbag Push Press
10 Kettlebell Push Press
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Clean and Press
10 Kettlebell Clean and Press
10 Squatting Bicep Crush Curls
Repeat the sequence x8, 6, 4, and 2 reps
End:
5 Sandbag Clean and Press, 5 Burpees
4 Sandbag Clean and Press, 4 Burpees
Repeat for 3,2,1
Upper Focus Workout
You will need a sandbag and a moderate kettlebell.
Warmup:
Kettlebell Cleans x5 L/R
Sandbag Cleans x5
Kettlebell Push Press x5 L/R
Sandbag Push Press x5 L/R
Kettlebell Clean and Press x5 L/R
Sanadbag Clean and Press x5
Workout:
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Cleans
10 Kettlebell Cleans L/R
10 Squatting Bicep Crush Curls
10 Sandbag Push Press
10 Kettlebell Push Press
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Clean and Press
10 Kettlebell Clean and Press
10 Squatting Bicep Crush Curls
Repeat the sequence x8, 6, 4, and 2 reps
End:
5 Sandbag Clean and Press, 5 Burpees
4 Sandbag Clean and Press, 4 Burpees
Repeat for 3,2,1
Thursday, September 30, 2010
9/30/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need double moderate bells.
Warmup:
20 Jumping Jacks
20 Bodyweight Squats
20 Jumping Jacks
10 Front
20 Jumping Jacks
10 Double Bell Front Squats
Workout:
10 Double Bell Front Squats
10 Double Bell Forward Lunges L/R
10 Double Bell Swings
20 Jump Squats
Rest.
10 Single Bell Front Squats L/R
10 Single Cell Forward Lunges L/R
10 Single Bell Swings L/R
20 Jump Squats
Rest.
10 Double Bell Sumo Squats
10 Double Bell Stepback Lunges
10 Double Bell Swings
20 Jump Squats
Rest.
10 Single Bell Overhead Quarter Squats
10 Single Bell Stepback Lunges
10 Single Bell Swings L/R
20 Jump Squats
Rest.
End:
Lunge 1 Lap around the room
5 Burpees
Lunge 1 Lap around the room
4 Burpees
Repeat for 3, 2, 1 and you are DONE :-)
Lower Focus Workout
You will need double moderate bells.
Warmup:
20 Jumping Jacks
20 Bodyweight Squats
20 Jumping Jacks
10 Front
20 Jumping Jacks
10 Double Bell Front Squats
Workout:
10 Double Bell Front Squats
10 Double Bell Forward Lunges L/R
10 Double Bell Swings
20 Jump Squats
Rest.
10 Single Bell Front Squats L/R
10 Single Cell Forward Lunges L/R
10 Single Bell Swings L/R
20 Jump Squats
Rest.
10 Double Bell Sumo Squats
10 Double Bell Stepback Lunges
10 Double Bell Swings
20 Jump Squats
Rest.
10 Single Bell Overhead Quarter Squats
10 Single Bell Stepback Lunges
10 Single Bell Swings L/R
20 Jump Squats
Rest.
End:
Lunge 1 Lap around the room
5 Burpees
Lunge 1 Lap around the room
4 Burpees
Repeat for 3, 2, 1 and you are DONE :-)
Wednesday, September 29, 2010
9/29/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need double moderate bells and a medicine ball.
Warmup:
Farmers Walk x30 seconds
Stop and do 5 Pushups on your bell handles
Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Repeat for 3 sets
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x10
5 Turkish Get Ups L/R
In the seated C-Spine position with feet in the air, toss your medicine ball in the air 10 times
10 Medicine Ball Sit Ups
10 Medicine Ball Sit Ups with a toss at the top
5 Turkish Get Ups L/R
Burpees x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Burpee x10
5 Turkish Get Ups L/R
10 Medicine Ball Tosses
10 Russian Twists
10 Russian Twists with a toss in between each
5 Turkish Get Ups L/R
End:
Get Up Sit Ups Ladder...
5 L/R then 4, 3, 2, 1
Enjoy :)
Core Focus Workout
You will need double moderate bells and a medicine ball.
Warmup:
Farmers Walk x30 seconds
Stop and do 5 Pushups on your bell handles
Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Repeat for 3 sets
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x10
5 Turkish Get Ups L/R
In the seated C-Spine position with feet in the air, toss your medicine ball in the air 10 times
10 Medicine Ball Sit Ups
10 Medicine Ball Sit Ups with a toss at the top
5 Turkish Get Ups L/R
Burpees x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Burpee x10
5 Turkish Get Ups L/R
10 Medicine Ball Tosses
10 Russian Twists
10 Russian Twists with a toss in between each
5 Turkish Get Ups L/R
End:
Get Up Sit Ups Ladder...
5 L/R then 4, 3, 2, 1
Enjoy :)
Tuesday, September 28, 2010
9/28/10 Workout of the Day
Fitness XT
Upper Body Workout
You will need double moderate bells.
Warmup:
Light Snatches....
x5 reps L/R
x10 reps L/R
x15 reps L/R
x10 reps L/R
x5 reps L/R
Try to go up and down the ladder with little/no rest.
Workout:
10 Pushups on bell handles
Immediately 10 Renegade Rows L/R
Immediately 10 Kickbacks with hands on bells
Immediately 10 Double Bell Cleans
Immediately 10 Double Clean and Push Press
Rest.
Repeat for 8, 6, 4, 2 reps.
NEXT...
5 minute EDT...
Bent Over Row x5
Pushups on Bell Handles x5
Go back and forth between the 2 exercises x5 minutes.
Rest as needed.
End:
Off the Deck Get Ups with a Press at the Top x10
Upper Body Workout
You will need double moderate bells.
Warmup:
Light Snatches....
x5 reps L/R
x10 reps L/R
x15 reps L/R
x10 reps L/R
x5 reps L/R
Try to go up and down the ladder with little/no rest.
Workout:
10 Pushups on bell handles
Immediately 10 Renegade Rows L/R
Immediately 10 Kickbacks with hands on bells
Immediately 10 Double Bell Cleans
Immediately 10 Double Clean and Push Press
Rest.
Repeat for 8, 6, 4, 2 reps.
NEXT...
5 minute EDT...
Bent Over Row x5
Pushups on Bell Handles x5
Go back and forth between the 2 exercises x5 minutes.
Rest as needed.
End:
Off the Deck Get Ups with a Press at the Top x10
Monday, September 27, 2010
9/27/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a moderate bell and a sandbag.
Warmup:
10 Bodyweight Squats
10 Jump Squats
10 Front Squats L/R
10 Jumo Squats with kbell
10 Sandbag Front Squats
Workout:
Go back and forth between the following 2 exercises with as little rest as possible.
Sandbag Squats
Sandbag Good Mornings
x10 then 8, 6, 4, and 2 reps each
Rest.
Same thing...
Jump Squats with kbell
Two Hand Hardstyle Swings
x10 ,8 ,6, 4, 2 reps
Sandbag Alternating Forward Lunges
Sandbag Cleans
x10, 8, 6, 4, 2 reps
Burpees
Bodyweight Squats
x10, 8, 6, 4, 2 reps
Mountain Climbers
Sandbag Plea Squats
x10, 8, 6, 4, 2 reps
End:
Sandbag Clean, then Jerk, throw it down, then do a burpee.
Repeat x10 reps = DONE!
Enjoy :)
Lower Focus Workout
You will need a moderate bell and a sandbag.
Warmup:
10 Bodyweight Squats
10 Jump Squats
10 Front Squats L/R
10 Jumo Squats with kbell
10 Sandbag Front Squats
Workout:
Go back and forth between the following 2 exercises with as little rest as possible.
Sandbag Squats
Sandbag Good Mornings
x10 then 8, 6, 4, and 2 reps each
Rest.
Same thing...
Jump Squats with kbell
Two Hand Hardstyle Swings
x10 ,8 ,6, 4, 2 reps
Sandbag Alternating Forward Lunges
Sandbag Cleans
x10, 8, 6, 4, 2 reps
Burpees
Bodyweight Squats
x10, 8, 6, 4, 2 reps
Mountain Climbers
Sandbag Plea Squats
x10, 8, 6, 4, 2 reps
End:
Sandbag Clean, then Jerk, throw it down, then do a burpee.
Repeat x10 reps = DONE!
Enjoy :)
Friday, September 24, 2010
9/24/10 Workout of the Day
Fitness XT
Upper Focus
You will need a swiss ball and a moderate kettlebell.
Warmup:
Figure 8 x30 seconds
Upright Rows x5 reps
Figure 8 x45 seconds
Upright Rows x10 reps
Figure 8 to a Hold x1 minute
Upright Rows x15 reps
Workout:
Renegade Row x10 reps L/R
Double Swings x10 reps
Make your way down the ladder...
9, 8, 7, 6, and finish with 5 reps L/R
NEXT...
Upright Row x10 reps
Off the Deck Get Up x10 reps
Make your way down the ladder...
9, 8, 7, 6, and 5 reps
NEXT...
Get Up Sit Ups x5 L/R
Kneeling Military Presses x5 L/R
Make your way down the ladder...
4, 3, 2, and 1 rep L/R
End:
Pushups to a Cadence...
Hold top of pushup position plank x1 minute and do 1 pushup every 6 seconds.
Repeat x3 sets = DONE :)
Thursday, September 23, 2010
9/23/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a Sandbag and a moderate/heavy kettlebell.
Warmup:
10 Sandbag Front Squats
10 Forward Lunges with Sandbag L/R
10 Sandbag Front Squats
10 Step Back Lunges with Sandbag L/R
10 Sand Bag Front Squats
10 Sandbag Overhead Throws
10 Sand bag Front Squats
10 Sandbag Forward Throws
Workout:
10 Sandbag Cleans
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Cleans
Forward Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
Step Back Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
See Saw Lunges with Sandbag x10 L/R
End:
Pistols...
5 L/R then 4, 3, 2, 1 = DONE :)
Lower Focus Workout
You will need a Sandbag and a moderate/heavy kettlebell.
Warmup:
10 Sandbag Front Squats
10 Forward Lunges with Sandbag L/R
10 Sandbag Front Squats
10 Step Back Lunges with Sandbag L/R
10 Sand Bag Front Squats
10 Sandbag Overhead Throws
10 Sand bag Front Squats
10 Sandbag Forward Throws
Workout:
10 Sandbag Cleans
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Cleans
Forward Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
Step Back Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
See Saw Lunges with Sandbag x10 L/R
End:
Pistols...
5 L/R then 4, 3, 2, 1 = DONE :)
Wednesday, September 22, 2010
9/22/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light & moderate bell.
Warmup:
Figure 8 to Hold x1 minute
10 Upright Rows
20 Alternating Swings
Repeat with your moderate bell.
Workout:
Do each of the following exercises x1 minute with little/no rest in between :)
Front Plank
Alternating Get Up Sit Ups
Russian Twists
Mountain Climbers
Repeat x50, 40, and 30 seconds
Do each of the following exercises x1 minute with little/no rest in between :)
Side Plank (30 seconds L/R)
Alternating Cross Over Cleans
Pushups
Burpees
Repeat x50, 40, and 30 seconds
End:
Get Up Sit Ups with a Press at the Top and the Bottom...
5 reps L/R then 4,3,2,1
Then DONE :)
Core Focus Workout
You will need a light & moderate bell.
Warmup:
Figure 8 to Hold x1 minute
10 Upright Rows
20 Alternating Swings
Repeat with your moderate bell.
Workout:
Do each of the following exercises x1 minute with little/no rest in between :)
Front Plank
Alternating Get Up Sit Ups
Russian Twists
Mountain Climbers
Repeat x50, 40, and 30 seconds
Do each of the following exercises x1 minute with little/no rest in between :)
Side Plank (30 seconds L/R)
Alternating Cross Over Cleans
Pushups
Burpees
Repeat x50, 40, and 30 seconds
End:
Get Up Sit Ups with a Press at the Top and the Bottom...
5 reps L/R then 4,3,2,1
Then DONE :)
Tuesday, September 21, 2010
9/21/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a light/moderate kettlebell and a TRX.
Warmup:
Two Hand Swings x30 seconds
Burpees x30 seconds
One Hand Swings x30 seconds L/R
Burpees x45 seconds
Alternating Swings x1 minute
Burpees x1 minute
Workout:
Renegade Row x10 reps L/R
S/Set with High Pull Swings x1 minute L/R
Lunge Rows x10 reps L/R
S/Set with Mt. Climbers x1 minute
Upright Rows x10 reps
S/Set with High Pull Swings x1 minute L/R
Squatting Bicep Curls x1 minute
S/Set with Mt. Climbers x1 minute
Lying on Floor/Bench Chest Press x10 reps
S/Set with High Pull Swings x1 minute L/R
Overhead Tricep Extension x10 reps
S/Set with Mt. Climbers x1 minute
Wash, Rinse, and Repeat x3 sets
Decrease the time to 45 seconds for the seconds rounds and 30 seconds for the final round...or feel free to man up and do the full minute on all of your sets =)
End:
Planks...
Front x30 seconds
Right x30 seconds
Front x30 seconds
Left x30 seconds
Front x as along as you can hold it with proper technique!
Upper Focus Workout
You will need a light/moderate kettlebell and a TRX.
Warmup:
Two Hand Swings x30 seconds
Burpees x30 seconds
One Hand Swings x30 seconds L/R
Burpees x45 seconds
Alternating Swings x1 minute
Burpees x1 minute
Workout:
Renegade Row x10 reps L/R
S/Set with High Pull Swings x1 minute L/R
Lunge Rows x10 reps L/R
S/Set with Mt. Climbers x1 minute
Upright Rows x10 reps
S/Set with High Pull Swings x1 minute L/R
Squatting Bicep Curls x1 minute
S/Set with Mt. Climbers x1 minute
Lying on Floor/Bench Chest Press x10 reps
S/Set with High Pull Swings x1 minute L/R
Overhead Tricep Extension x10 reps
S/Set with Mt. Climbers x1 minute
Wash, Rinse, and Repeat x3 sets
Decrease the time to 45 seconds for the seconds rounds and 30 seconds for the final round...or feel free to man up and do the full minute on all of your sets =)
End:
Planks...
Front x30 seconds
Right x30 seconds
Front x30 seconds
Left x30 seconds
Front x as along as you can hold it with proper technique!
Monday, September 20, 2010
9/20/10 Workout of the Day
Fitness XT
Total Body Workout
You will need a moderate kettlebell.
Warmup:
Swings x30 seconds L/R
Cleans x30 seconds L/R
Front Squats x30 seconds L/R
Push Presses x30 seconds L/R
Swings x30 seconds L/R
Workout:
Alternating Clean and Front Squat x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Clean and Press x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Forward Lunges x1 minute
Two Hand Hardstyle Swings x30 seconds
Front Plank x1 minute
Rest and Repeat x3 sets
NEXT...
10 Lunge Rows L/R
10 Pushups
Repeat for 8,6,4,2 reps
End:
Swings x2 minutes...
Two Hand x30 seconds
Right Hand x30 seconds
Left Hand x30 seconds
Alternating x30 seconds
Total Body Workout
You will need a moderate kettlebell.
Warmup:
Swings x30 seconds L/R
Cleans x30 seconds L/R
Front Squats x30 seconds L/R
Push Presses x30 seconds L/R
Swings x30 seconds L/R
Workout:
Alternating Clean and Front Squat x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Clean and Press x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Forward Lunges x1 minute
Two Hand Hardstyle Swings x30 seconds
Front Plank x1 minute
Rest and Repeat x3 sets
NEXT...
10 Lunge Rows L/R
10 Pushups
Repeat for 8,6,4,2 reps
End:
Swings x2 minutes...
Two Hand x30 seconds
Right Hand x30 seconds
Left Hand x30 seconds
Alternating x30 seconds
Friday, September 17, 2010
9/17/10 Workout of the Day
Fitness XT
Total Body Workout
You will need two moderate bells.
Warmup:
Swings...
Two Hand x30 seconds
Right Hand x30 seconds
Two Hand x30 seconds
Left Hand x30 seconds
Two Hand x30 seconds
Alternating x30 seconds
=3 minutes :)
Workout:
Go through each of the following exercises without rest...
Renegade Rows x10 L/R
Burpees x10 reps
Single Bell Front Squats x10 L/R
Jump Squats x10
Push Presses x10 L/R
One Hand Hardstyle Swings x10 L/R
Rest and repeat for 9 reps each...
and then 8,7,6,5,4,3,2,1
Enjoy :)
Total Body Workout
You will need two moderate bells.
Warmup:
Swings...
Two Hand x30 seconds
Right Hand x30 seconds
Two Hand x30 seconds
Left Hand x30 seconds
Two Hand x30 seconds
Alternating x30 seconds
=3 minutes :)
Workout:
Go through each of the following exercises without rest...
Renegade Rows x10 L/R
Burpees x10 reps
Single Bell Front Squats x10 L/R
Jump Squats x10
Push Presses x10 L/R
One Hand Hardstyle Swings x10 L/R
Rest and repeat for 9 reps each...
and then 8,7,6,5,4,3,2,1
Enjoy :)
Thursday, September 16, 2010
9/16/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a
Warmup:
Bodyweight Squats x15
Two Hand Hardstyle Swings x30 seconds
Kbell Goblet Squats (hold bell by the horns with both hands) x15
Two Hand Hardstyle Swings x30 seconds
Jump Squats with or without kbell x15
Two Hand Hardstyle Swings x30 seconds
Workout:
Heavy Bell
Sumo Squats x15 reps
Then Immediately 15 Two Hand Hardstyle Swings
Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Heaviest Bell
Sumo Squat x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavy Bell
Sumo Squats x15 reps
then immediately 15 Two Hand Hardstyle Swings
Rest as needed...
NEXT...
Alternating Off the Floor Cleans
Heavy Bell : 2 minutes
Bodyweight Squats: 1 minute
Moderate Bell: 2 minutes
Bodyweight Squats: 1 minute
Light Bell: 2 minutes
Bodyweight Squats: 1 minute
NEXT...
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Heavy Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
End:
With your heavy, moderate, and the light bell...
Alternating Swings x1 minute each
Lower Focus Workout
You will need a
Warmup:
Bodyweight Squats x15
Two Hand Hardstyle Swings x30 seconds
Kbell Goblet Squats (hold bell by the horns with both hands) x15
Two Hand Hardstyle Swings x30 seconds
Jump Squats with or without kbell x15
Two Hand Hardstyle Swings x30 seconds
Workout:
Heavy Bell
Sumo Squats x15 reps
Then Immediately 15 Two Hand Hardstyle Swings
Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Heaviest Bell
Sumo Squat x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavy Bell
Sumo Squats x15 reps
then immediately 15 Two Hand Hardstyle Swings
Rest as needed...
NEXT...
Alternating Off the Floor Cleans
Heavy Bell : 2 minutes
Bodyweight Squats: 1 minute
Moderate Bell: 2 minutes
Bodyweight Squats: 1 minute
Light Bell: 2 minutes
Bodyweight Squats: 1 minute
NEXT...
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Heavy Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
End:
With your heavy, moderate, and the light bell...
Alternating Swings x1 minute each
Wednesday, September 15, 2010
9/15/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light/moderate bell and a medicine ball.
Warmup:
Off the Deck Get Ups x5
Alternating Swings x30 reps
Off the Deck Get Ups x10
Alternating Swings x40
Off the Deck Get Ups x15
Alternating Swings x50
Workout:
Do 30 seconds of each of the following exercises with no rest in between...
Front Plank
Russian Twists
Right Side Plank
Medicine Ball Tosses (seated with feet in the air in the c-spine position, toss the ball straight overhead, catch, and repeat)
Left Side Plank
Russian Twists
Front Plank
Rest for 1-2 minutes...
Do 1 minute of each of the following exercises with no rest in between...
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Rest for 1-2 minutes...
Repeat both the 30 sec set and 1 minute set one more time.
End:
Plank-a-thon
Front Plank x1 minute
Right Side Plank x30 seconds
Left Side Plank x30 seconds
Front Plank...hold as long as you possibly can!!!
Core Focus Workout
You will need a light/moderate bell and a medicine ball.
Warmup:
Off the Deck Get Ups x5
Alternating Swings x30 reps
Off the Deck Get Ups x10
Alternating Swings x40
Off the Deck Get Ups x15
Alternating Swings x50
Workout:
Do 30 seconds of each of the following exercises with no rest in between...
Front Plank
Russian Twists
Right Side Plank
Medicine Ball Tosses (seated with feet in the air in the c-spine position, toss the ball straight overhead, catch, and repeat)
Left Side Plank
Russian Twists
Front Plank
Rest for 1-2 minutes...
Do 1 minute of each of the following exercises with no rest in between...
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Rest for 1-2 minutes...
Repeat both the 30 sec set and 1 minute set one more time.
End:
Plank-a-thon
Front Plank x1 minute
Right Side Plank x30 seconds
Left Side Plank x30 seconds
Front Plank...hold as long as you possibly can!!!
Wednesday, August 4, 2010
8/4/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a moderate bell.
Warmup:
Figure 8 to Hold for Time
40 seconds on / 20 seconds off x3 sets
Workout:
Snatches...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!
Overhead Hold ...
1 minute L/R
Cross Over Clean with a Push Press...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!
Overhead Hold...
1 minute L/R
Windmills...
1, 2, 3, 4, 5, 4, 3, 2, 1 L/R
No rest!
Overhead Hold...
1 minute L/R
Get Up Sit Ups...
1, 2, 3, 4, 5, 4, 3, 2, 1
No rest!
End:
Cleans x5 minutes any way you can get there =)
Core Focus Workout
You will need a moderate bell.
Warmup:
Figure 8 to Hold for Time
40 seconds on / 20 seconds off x3 sets
Workout:
Snatches...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!
Overhead Hold ...
1 minute L/R
Cross Over Clean with a Push Press...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!
Overhead Hold...
1 minute L/R
Windmills...
1, 2, 3, 4, 5, 4, 3, 2, 1 L/R
No rest!
Overhead Hold...
1 minute L/R
Get Up Sit Ups...
1, 2, 3, 4, 5, 4, 3, 2, 1
No rest!
End:
Cleans x5 minutes any way you can get there =)
Tuesday, August 3, 2010
8/3/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a light bell and double moderate bells.
Warmup:
Woodchoppers and Ballistic Upright Rows
30 seconds of Woodchoppers L/R
30 seconds of Upright Rows
Repeat x3 sets with as little rest as possible (or none, smile)
Workout:
Renegade Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Bent Over Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Lunge Rows x8-12 reps L/R
Then immediately Alternating Swings x1 min
Upright Row x8-12 reps
Then immediately Alternating Swings x1 min
Pushups x8-12 reps
Then immediately Alternating Swings x1 min
Wash, Rinse, and Repeat replacing the swings with...
Round 2: Alternating Off the Floor Cleans
Round 3: Alternating Off the Floor Snatches
Round 4: Alternating Clean and Push Press
End:
Swings x5 minutes any way you can get there!
Upper Focus Workout
You will need a light bell and double moderate bells.
Warmup:
Woodchoppers and Ballistic Upright Rows
30 seconds of Woodchoppers L/R
30 seconds of Upright Rows
Repeat x3 sets with as little rest as possible (or none, smile)
Workout:
Renegade Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Bent Over Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Lunge Rows x8-12 reps L/R
Then immediately Alternating Swings x1 min
Upright Row x8-12 reps
Then immediately Alternating Swings x1 min
Pushups x8-12 reps
Then immediately Alternating Swings x1 min
Wash, Rinse, and Repeat replacing the swings with...
Round 2: Alternating Off the Floor Cleans
Round 3: Alternating Off the Floor Snatches
Round 4: Alternating Clean and Push Press
End:
Swings x5 minutes any way you can get there!
Friday, July 30, 2010
7/30/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a 5 progressive kettlebells (light, moderate, heavy, super heavy, and ultra heavy, smile)
Warmup:
Stationary Dragon Lunge x5 L/R
Pistols (using light kbell) x5 L/R
Repeat x3 sets
Workout:
Split Squats x10 L/R
Then immediately Progressive Sumo Squats with 3-4 bells (starting light then progressing to heavy) for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Squats x10 L/R
Then immediately Progressive Hardstyle Swings with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Lunge x10 L/R
Then immediately Progressive Plie Squats with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
End:
On Bell Handles...
5 Pushups
5 Mountain Climbers L/R
Repeat x5 sets without rest
Lower Focus Workout
You will need a 5 progressive kettlebells (light, moderate, heavy, super heavy, and ultra heavy, smile)
Warmup:
Stationary Dragon Lunge x5 L/R
Pistols (using light kbell) x5 L/R
Repeat x3 sets
Workout:
Split Squats x10 L/R
Then immediately Progressive Sumo Squats with 3-4 bells (starting light then progressing to heavy) for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Squats x10 L/R
Then immediately Progressive Hardstyle Swings with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Lunge x10 L/R
Then immediately Progressive Plie Squats with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
End:
On Bell Handles...
5 Pushups
5 Mountain Climbers L/R
Repeat x5 sets without rest
Thursday, July 29, 2010
Workout of the Day 7/29/2010
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need 3 progressive pressing bells and double moderate bells.
Warmup:
Ladder Shoulder Press with Light Bell...
1 L/R, then 2, 3, 4, 5
Repeat with Moderate Bell...
Workout:
10 min EDT (escalating density training)
Double Floor Press and Bent Over Row...
5 Double Floor Presses
Then 5 Renegade Row L/R
Go back and forth between the two exercises for 10 minutes. Rest as needed.
NEXT...
Ladder Shoulder Press
Light Bell Ladder Shoulder Press 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Shoulder Press 1, 2, 3, 4, 5
Heavy Bell Ladder Shoulder Press (or if too heavy, Jerk) 1, 2, 3, 4, 5
Snatch Ladder
Light Bell Ladder Snatch 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Snatch 1, 2, 3, 4, 5
Heavy Bell Ladder Snatch (or if too heavy Jerk) 1, 2, 3, 4, 5
End:
Overhead Holds
5 minutes Straight
Switch arms every 30 seconds
Upper Focus Workout
You will need 3 progressive pressing bells and double moderate bells.
Warmup:
Ladder Shoulder Press with Light Bell...
1 L/R, then 2, 3, 4, 5
Repeat with Moderate Bell...
Workout:
10 min EDT (escalating density training)
Double Floor Press and Bent Over Row...
5 Double Floor Presses
Then 5 Renegade Row L/R
Go back and forth between the two exercises for 10 minutes. Rest as needed.
NEXT...
Ladder Shoulder Press
Light Bell Ladder Shoulder Press 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Shoulder Press 1, 2, 3, 4, 5
Heavy Bell Ladder Shoulder Press (or if too heavy, Jerk) 1, 2, 3, 4, 5
Snatch Ladder
Light Bell Ladder Snatch 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Snatch 1, 2, 3, 4, 5
Heavy Bell Ladder Snatch (or if too heavy Jerk) 1, 2, 3, 4, 5
End:
Overhead Holds
5 minutes Straight
Switch arms every 30 seconds
Wednesday, July 28, 2010
7/28/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a chair or swiss ball and double pressing bells.
Warmup:
Snatch your bell, then walk a few steps around the room (15 seconds) and Snatch again...
Repeat switching arms every minute x4 minutes
Workout:
**All exercises are seated on your chair/swiss ball**
Upright Row x15 reps
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Cross Clean Left, Upright Row x10 sets
Get Up Sit Ups to a Cadence...Hold at the top in between reps =hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Double Press x10 L/R
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Single Press Right, Cross Clean Left, Single Press Left x10 sets
Windmills to a Cadence...Hold at the top in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Off the Deck Snatches x10 L/R
Then Cross Cleans x10 L/R
Then Combine: Cross Clean Right, Off the Deck Snatch Right, Cross Clean Left, Off the Deck Snatch Left
Pushups in Chair/Ball to a Cadence...Hold at top of pushup position in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
x1 minute
Wash, rinse, and repeat =)
End:
Planks and Pushups...
Plank for 20 seconds on, 10 seconds off then Pushups for 20 seconds on, 10 seconds off x3-5 minutes = OUCH!
Core Focus Workout
You will need a chair or swiss ball and double pressing bells.
Warmup:
Snatch your bell, then walk a few steps around the room (15 seconds) and Snatch again...
Repeat switching arms every minute x4 minutes
Workout:
**All exercises are seated on your chair/swiss ball**
Upright Row x15 reps
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Cross Clean Left, Upright Row x10 sets
Get Up Sit Ups to a Cadence...Hold at the top in between reps =hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Double Press x10 L/R
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Single Press Right, Cross Clean Left, Single Press Left x10 sets
Windmills to a Cadence...Hold at the top in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Off the Deck Snatches x10 L/R
Then Cross Cleans x10 L/R
Then Combine: Cross Clean Right, Off the Deck Snatch Right, Cross Clean Left, Off the Deck Snatch Left
Pushups in Chair/Ball to a Cadence...Hold at top of pushup position in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
x1 minute
Wash, rinse, and repeat =)
End:
Planks and Pushups...
Plank for 20 seconds on, 10 seconds off then Pushups for 20 seconds on, 10 seconds off x3-5 minutes = OUCH!
Thursday, July 15, 2010
7/15/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need double light/moderate bells and a heavy bell.
Warmup:
With your light bell...
Ribbons
x10 Standing
x10 Kneeling
x10 Sitting
Woodchoppers
x10 L/R Standing
x10 L/R Kneeling
x10 L/R Sitting
Workout:
Alternating Swings x50 reps
Standing Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Kneeling Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Sitting Double Military Presses x20 reps total alternating left and right
NEXT...
Heavy Hardstyle Swings x30 reps
Standing Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Kneeling Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Sitting Woodchoppers x10 L/R
NEXT...
Double Swings x20 reps
Standing Ribbons x10 reps
Double Swings x20 reps
Kneeling Ribbons x10 reps
Double Swings x20 reps
Sitting Ribbons x10 reps
End:
5 Two Hand Swings
Catch the bell, then 5 Squats
Repeat for 2 minutes or until toasted =)
Mixed Focus Workout
You will need double light/moderate bells and a heavy bell.
Warmup:
With your light bell...
Ribbons
x10 Standing
x10 Kneeling
x10 Sitting
Woodchoppers
x10 L/R Standing
x10 L/R Kneeling
x10 L/R Sitting
Workout:
Alternating Swings x50 reps
Standing Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Kneeling Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Sitting Double Military Presses x20 reps total alternating left and right
NEXT...
Heavy Hardstyle Swings x30 reps
Standing Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Kneeling Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Sitting Woodchoppers x10 L/R
NEXT...
Double Swings x20 reps
Standing Ribbons x10 reps
Double Swings x20 reps
Kneeling Ribbons x10 reps
Double Swings x20 reps
Sitting Ribbons x10 reps
End:
5 Two Hand Swings
Catch the bell, then 5 Squats
Repeat for 2 minutes or until toasted =)
Wednesday, July 14, 2010
7/14/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Moderate Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Heavy Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Workout:
Get Up Sit Up x5 LEFT
Then roll over for 30 seconds of Front Plank
Get Up Sit up x5 RIGHT
Then roll over for 30 seconds of Front Plank
Windmill x5 LEFT
Then Russian Twists x30 seconds
Windmill x5 RIGHT
Then Russian Twists x30 seconds
Cross Cleans x10 LEFT
Then Off the Deck Get Up x10
Cross Cleans x10 RIGHT
Then Off the Deck Get Up x10
Repeat x3 sets
End:
Russian Twists and Plank...
-Russian Twists x1 minute
-Front Plank x1 minute
-Russian Twists x45 seconds
-Front Plank x45 seconds
-Russian Twists x30 seconds
-Front Plank x30 seconds
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Moderate Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Heavy Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Workout:
Get Up Sit Up x5 LEFT
Then roll over for 30 seconds of Front Plank
Get Up Sit up x5 RIGHT
Then roll over for 30 seconds of Front Plank
Windmill x5 LEFT
Then Russian Twists x30 seconds
Windmill x5 RIGHT
Then Russian Twists x30 seconds
Cross Cleans x10 LEFT
Then Off the Deck Get Up x10
Cross Cleans x10 RIGHT
Then Off the Deck Get Up x10
Repeat x3 sets
End:
Russian Twists and Plank...
-Russian Twists x1 minute
-Front Plank x1 minute
-Russian Twists x45 seconds
-Front Plank x45 seconds
-Russian Twists x30 seconds
-Front Plank x30 seconds
Tuesday, July 13, 2010
7/13/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need double moderate bells.
Warmup:
Swings...
Two Hand x30 seconds
One Hand Right x30 seconds
One Hand Left x30 seconds
Alternating x30 seconds
Cleans...
x30 seconds L/R
Push Presses...
x30 seconds L/R
Workout:
Snatch x10 Left
Hold the last snatch in overhead lockout position x15 seconds
Snatch x10 Right
Hold the last snatch in overhead lockout position x15 seconds
Lunge Row x10 Left
Press bell overhead into lockout position and lunge around the room x30 seconds
Lunge Row x10 right
Press bell over head into lockout position and lunge arounf the room x30 seconds
Renegade Row x10 Left
10 Pushups on bell handles
Renegade Row x10 Right
10 Pushups on the bell handles
Repeat x3 sets
NEXT...
Woodchoppers Left x10
Double Swings x20
Woodchoppers Right x10
Double Swings x20
Repeat for 2 more sets but drop the swings to 15 and then 10 rep
End:
Walking Quarter Squats
1 minute L/R x3 sets = done!
Upper Focus Workout
You will need double moderate bells.
Warmup:
Swings...
Two Hand x30 seconds
One Hand Right x30 seconds
One Hand Left x30 seconds
Alternating x30 seconds
Cleans...
x30 seconds L/R
Push Presses...
x30 seconds L/R
Workout:
Snatch x10 Left
Hold the last snatch in overhead lockout position x15 seconds
Snatch x10 Right
Hold the last snatch in overhead lockout position x15 seconds
Lunge Row x10 Left
Press bell overhead into lockout position and lunge around the room x30 seconds
Lunge Row x10 right
Press bell over head into lockout position and lunge arounf the room x30 seconds
Renegade Row x10 Left
10 Pushups on bell handles
Renegade Row x10 Right
10 Pushups on the bell handles
Repeat x3 sets
NEXT...
Woodchoppers Left x10
Double Swings x20
Woodchoppers Right x10
Double Swings x20
Repeat for 2 more sets but drop the swings to 15 and then 10 rep
End:
Walking Quarter Squats
1 minute L/R x3 sets = done!
Friday, July 9, 2010
7/9/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
One Hand Swings
x10 L/R with your light bell.
Swinging Cleans
x10 L/R with your light bell.
Push Presses
x10 L/R with your light bell.
Then repeat with both your moderate and heavy bells.
Workout:
Jerk Ladders
Light Bell: 5 reps L/R
Moderate Bell: 5 reps L/R
Heavy Bell: 5 reps L/R
Then...same sequence x10 reps L/R
Then...same sequence x15 reps L/R
Then back down to 10 reps L/R and 5 reps L/R
NEXT...
Overhead Holds with your moderate/heavy bell x30 seconds L/R for 5 minutes
NEXT...
High Intensity Swings x10 L/R with your moderate/heavy bell x5 sets.
End:
Slow Upright Rows
Light Bell: 10 reps
Moderate Bell: 10 reps
Heavy Bell: 10 reps
Moderate Bell: 10 reps
Light Bell: 10 reps
Mixed Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
One Hand Swings
x10 L/R with your light bell.
Swinging Cleans
x10 L/R with your light bell.
Push Presses
x10 L/R with your light bell.
Then repeat with both your moderate and heavy bells.
Workout:
Jerk Ladders
Light Bell: 5 reps L/R
Moderate Bell: 5 reps L/R
Heavy Bell: 5 reps L/R
Then...same sequence x10 reps L/R
Then...same sequence x15 reps L/R
Then back down to 10 reps L/R and 5 reps L/R
NEXT...
Overhead Holds with your moderate/heavy bell x30 seconds L/R for 5 minutes
NEXT...
High Intensity Swings x10 L/R with your moderate/heavy bell x5 sets.
End:
Slow Upright Rows
Light Bell: 10 reps
Moderate Bell: 10 reps
Heavy Bell: 10 reps
Moderate Bell: 10 reps
Light Bell: 10 reps
Thursday, July 8, 2010
7/8/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need 2 heavy bells and a sandbag.
Warmup:
Jumping Jacks x5
Jump Squats x5
Repeat the 2 exercises for 10, 15, 20 reps
Workout:
Lower Focus Workout
You will need 2 heavy bells and a sandbag.
Warmup:
Jumping Jacks x5
Jump Squats x5
Repeat the 2 exercises for 10, 15, 20 reps
Workout:
Have 2 heavy bells at each end of the room/yard ...
10 Hardstyle Swings
Then lunge down to the other bell with sandbag on your back or holding it in front.
10 Hardstyle Swings
Then lunge back.
Repeat replacing the Lunges with... (all using the sandbag)
Squats (take one step and squat, one step, squat)
Dragon Walks
Sandbag Cleans (step, clean, step, clean)
Inchworms (no sandbag)
Repeat the ENTIRE sequence for 3 sets.
End:Walking Overhead Quarter Squats (press bell overhead and squat)
x1 minute L/R x3 sets = EVIL :-)
Wednesday, July 7, 2010
7/7/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light and moderate bell.
Warmup:
With your light bell...
Around the Body Pass x10 each direction
10 Two Hand Swings
10 One Hand Swings L/R
20 Alternating Swings
Repeat with your moderate bell...
Workout:
Russian Twists x30 seconds
Stretch into Child's Pose
Repeat x3 sets
Get Up Sit Ups and Presses...
Do 1 Get Up Sit Up with 5 Presses at the top
Do 1 Get Up Sit Ups with 4 Presses at the top (on the same side)
Work your way down to 1 Press then switch hands and repeat on the other side
On your back do 20 seconds of each of the following...
V's (make a V shape with your legs using your abdominals to pull your legs up without touching them to the floor)
Circles Right
Circles Left
Scissors
Bicycles Forward
Bicycles Backward
Front Plank
Right Side Plank
Front Plank
Left Side Plank
Windmills and Presses...
Do 1 Windmill with 5 Presses at the top
Do 1 Windmill with 4 Presses at the top
Repeat on the same arm down to 1 rep then switch arms and repeat.
Go back and repeat the series of floor exercises
Cross Cleans and Presses...
Do 1 Cross Clean with 5 Presses at the top
Do 1 Windmill with 4 Presses at the top
Repeat on the same arm down to 1 rep then switch arms and repeat.
End:
Repeat the series of floor exercises one more time.
Core Focus Workout
You will need a light and moderate bell.
Warmup:
With your light bell...
Around the Body Pass x10 each direction
10 Two Hand Swings
10 One Hand Swings L/R
20 Alternating Swings
Repeat with your moderate bell...
Workout:
Russian Twists x30 seconds
Stretch into Child's Pose
Repeat x3 sets
Get Up Sit Ups and Presses...
Do 1 Get Up Sit Up with 5 Presses at the top
Do 1 Get Up Sit Ups with 4 Presses at the top (on the same side)
Work your way down to 1 Press then switch hands and repeat on the other side
On your back do 20 seconds of each of the following...
V's (make a V shape with your legs using your abdominals to pull your legs up without touching them to the floor)
Circles Right
Circles Left
Scissors
Bicycles Forward
Bicycles Backward
Front Plank
Right Side Plank
Front Plank
Left Side Plank
Windmills and Presses...
Do 1 Windmill with 5 Presses at the top
Do 1 Windmill with 4 Presses at the top
Repeat on the same arm down to 1 rep then switch arms and repeat.
Go back and repeat the series of floor exercises
Cross Cleans and Presses...
Do 1 Cross Clean with 5 Presses at the top
Do 1 Windmill with 4 Presses at the top
Repeat on the same arm down to 1 rep then switch arms and repeat.
End:
Repeat the series of floor exercises one more time.
Tuesday, July 6, 2010
7/6/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Light Bell: Alternating Swings x1 minute
Moderate Bell: Alternating Swings x1 minute
Heavy Bell: Alternating Swings x1 minute
Workout:
Push Presses
Light Bell: 15 reps L/R
Moderate Bell: 10 reps L/R
Heavy Bell: 10 reps L/R
Crab Walk x1 minute
One Hand Swings
Light Bell: 20 reps L/R
Moderate Bell: 15 reps L/R
Heavy Bell: 10 reps L/R
Bear Crawl for 1 minute
Snatches
Light Bell:15 reps L/R
Moderate Bell: 10 reps L/R
Heavy Bell: 5 reps L/R
Crab Walk for 1 minute
Cleans
Light Bell: 15 reps L/R
Moderate Bell: 10 reps L/R
Heavy Bell: 5 reps L/R
Bear Crawl for 1 minute
End:
With each bell...10 Upright Rows and shuffle your bell back to where it belongs =)
Upper Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Light Bell: Alternating Swings x1 minute
Moderate Bell: Alternating Swings x1 minute
Heavy Bell: Alternating Swings x1 minute
Workout:
Push Presses
Light Bell: 15 reps L/R
Moderate Bell: 10 reps L/R
Heavy Bell: 10 reps L/R
Crab Walk x1 minute
One Hand Swings
Light Bell: 20 reps L/R
Moderate Bell: 15 reps L/R
Heavy Bell: 10 reps L/R
Bear Crawl for 1 minute
Snatches
Light Bell:15 reps L/R
Moderate Bell: 10 reps L/R
Heavy Bell: 5 reps L/R
Crab Walk for 1 minute
Cleans
Light Bell: 15 reps L/R
Moderate Bell: 10 reps L/R
Heavy Bell: 5 reps L/R
Bear Crawl for 1 minute
End:
With each bell...10 Upright Rows and shuffle your bell back to where it belongs =)
Friday, July 2, 2010
7/2/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need double moderate bells.
Warmup:
Lunge down or around the room/yard and back
Lunge down or around the room/yard with kettlebell cleaned in the rack position, switch arms and lunge back
Lunge down or around the room/yard with kettlebell pressed overhead, switch arms and lunge back
Workout:
Double Front Squats x10
Suitcase Lunges x10 L/R
Double Sumo Squats x10
Double Swings x10
Take a break and dragon walk down or around the room/yard
Double Front Squats x10
Suitcase Lunges x10 L/R
Double Sumo Squats x10
Double Swings x10
Take a break and press bell overhead and walk 2 laps around the room/yard, switch arms and walk 2 more laps
Double Front Squats x10
Suitcase Lunges x10
Double Sumo Squats x10
Double Swings x10
Take a break and dragon walk a couple laps
Double Front Squats x10
Suitcase Lunges x10
Double Sumo Squats x10
Double Swings x10
Take a break and press bell overhead and walk 2 laps, then switch hands and walk to more laps
End:
Lunge or dragon walk each bell back to where they belong = done! =)
Lower Focus Workout
You will need double moderate bells.
Warmup:
Lunge down or around the room/yard and back
Lunge down or around the room/yard with kettlebell cleaned in the rack position, switch arms and lunge back
Lunge down or around the room/yard with kettlebell pressed overhead, switch arms and lunge back
Workout:
Double Front Squats x10
Suitcase Lunges x10 L/R
Double Sumo Squats x10
Double Swings x10
Take a break and dragon walk down or around the room/yard
Double Front Squats x10
Suitcase Lunges x10 L/R
Double Sumo Squats x10
Double Swings x10
Take a break and press bell overhead and walk 2 laps around the room/yard, switch arms and walk 2 more laps
Double Front Squats x10
Suitcase Lunges x10
Double Sumo Squats x10
Double Swings x10
Take a break and dragon walk a couple laps
Double Front Squats x10
Suitcase Lunges x10
Double Sumo Squats x10
Double Swings x10
Take a break and press bell overhead and walk 2 laps, then switch hands and walk to more laps
End:
Lunge or dragon walk each bell back to where they belong = done! =)
Thursday, July 1, 2010
7/1/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need a light and moderate bell.
Warmup:
Lunge around the room
Squat around the room (squat take 1 step then squat, etc)
Dragon Walk around the room
Bunny Hop around the room
Now grab your light/moderate bell and repeat holding your bell by the horns at the center of your body =)
Workout:
Go through the following exercises with 10 Jump Squats in between each...
Alternating Off the Deck Cleans x1 minute
Front Squats x30 seconds L/R
Alternating Off the Deck Snatches x1 minute
Alternating Cross Cleans with a Press x1 minute
Repeat the sequence of exercises with 10 Scissor Jumps/Lunge Jumps in between each...
Repeat one more time with 10 Burpees in between each...
End:
30 Alternating Swings
30 Bodyweight Squats
20 Alternating Swings
20 Bodyweight Squats
10 Alternating Swings
10 Bodyweight Squats
Mixed Focus Workout
You will need a light and moderate bell.
Warmup:
Lunge around the room
Squat around the room (squat take 1 step then squat, etc)
Dragon Walk around the room
Bunny Hop around the room
Now grab your light/moderate bell and repeat holding your bell by the horns at the center of your body =)
Workout:
Go through the following exercises with 10 Jump Squats in between each...
Alternating Off the Deck Cleans x1 minute
Front Squats x30 seconds L/R
Alternating Off the Deck Snatches x1 minute
Alternating Cross Cleans with a Press x1 minute
Repeat the sequence of exercises with 10 Scissor Jumps/Lunge Jumps in between each...
Repeat one more time with 10 Burpees in between each...
End:
30 Alternating Swings
30 Bodyweight Squats
20 Alternating Swings
20 Bodyweight Squats
10 Alternating Swings
10 Bodyweight Squats
Wednesday, June 30, 2010
6/30/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light, medium, and heavy kettlebell and a medicine/dynamax ball.
Warmup:
Get Up Sit Ups x15 L/R with your light bell.
Get Up Sit Ups x10 L/R with your medium bell.
Get Up Sit Ups x5 L/R with your heavy bell.
Workout:
Go through the following exercises with 1 Turkish Get Up L/R in between each...
Windmill x10 L/R
Off the Deck Snatches x10 L/R
Russian Twists x20
Cross Cleans with a press x10 L/R
Repeat the sequence with 1 minute of front plank in between each...
Repeat the sequence once more with 1 minute of figure 8 to hold in between each...
End:
Using your medicine/dynamax ball...
10 medicine ball slams
10 burpees
9 medicine ball slams
9 burpees
Continue down the ladder all the way down to 1 ... =)
Core Focus Workout
You will need a light, medium, and heavy kettlebell and a medicine/dynamax ball.
Warmup:
Get Up Sit Ups x15 L/R with your light bell.
Get Up Sit Ups x10 L/R with your medium bell.
Get Up Sit Ups x5 L/R with your heavy bell.
Workout:
Go through the following exercises with 1 Turkish Get Up L/R in between each...
Windmill x10 L/R
Off the Deck Snatches x10 L/R
Russian Twists x20
Cross Cleans with a press x10 L/R
Repeat the sequence with 1 minute of front plank in between each...
Repeat the sequence once more with 1 minute of figure 8 to hold in between each...
End:
Using your medicine/dynamax ball...
10 medicine ball slams
10 burpees
9 medicine ball slams
9 burpees
Continue down the ladder all the way down to 1 ... =)
Tuesday, June 29, 2010
6/29/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
GS Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
With your light bell...
10 Swings L/R
10 Cleans L/R
10 Presses L/R
Then repeat with your medium and heavy bell =)
Workout:
Complete 1 minute L/R of the following with 30 seconds of rest inbetween with your moderate bell:
Swings
Cleans
Strict Presses
Complete 2 minutes L/R of the following with 1 minute of rest inbetween each with your moderate/heavy bell:
Long Cycle Push Press
Cleans
Half Snatch (snatch bell, then drop to the rack position as a resting point, then re-snatch)
End:
Long Cycle Jerk
3 minute L/R OR unlimited hand switch ... how tough are you? ;)
GS Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
With your light bell...
10 Swings L/R
10 Cleans L/R
10 Presses L/R
Then repeat with your medium and heavy bell =)
Workout:
Complete 1 minute L/R of the following with 30 seconds of rest inbetween with your moderate bell:
Swings
Cleans
Strict Presses
Complete 2 minutes L/R of the following with 1 minute of rest inbetween each with your moderate/heavy bell:
Long Cycle Push Press
Cleans
Half Snatch (snatch bell, then drop to the rack position as a resting point, then re-snatch)
End:
Long Cycle Jerk
3 minute L/R OR unlimited hand switch ... how tough are you? ;)
Monday, June 28, 2010
6/28/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Snatch x5 then hold at the top for 5 Windmills then switch hands and repeat on the other side.
Repeat the sequence with your medium and then heavy bell.
Workout:
Mountain Climbers x10 L/R
Then 10 Pushups
Snatches...
Heavy Bell: 5 reps L/R
Medium Bell: 10 reps L/R
Light Bell: 15 reps L/R
Mountain Climbers x10 L/R
Then 10 Pushups
Push Presses...
Heavy Bell: 5 reps L/R
Medium Bell: 10 reps L/R
Light Bell: 15 reps L/R
Mountain Climbers x10 L/R
Then 10 Pushups
Cleans...
Heavy Bell: 5 reps L/R
Medium Bell: 10 reps L/R
Light Bell: 15 reps L/R
End:
Snatch Down the Ladder ... 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 L/R
Upper Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Snatch x5 then hold at the top for 5 Windmills then switch hands and repeat on the other side.
Repeat the sequence with your medium and then heavy bell.
Workout:
Mountain Climbers x10 L/R
Then 10 Pushups
Snatches...
Heavy Bell: 5 reps L/R
Medium Bell: 10 reps L/R
Light Bell: 15 reps L/R
Mountain Climbers x10 L/R
Then 10 Pushups
Push Presses...
Heavy Bell: 5 reps L/R
Medium Bell: 10 reps L/R
Light Bell: 15 reps L/R
Mountain Climbers x10 L/R
Then 10 Pushups
Cleans...
Heavy Bell: 5 reps L/R
Medium Bell: 10 reps L/R
Light Bell: 15 reps L/R
End:
Snatch Down the Ladder ... 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 L/R
Thursday, June 24, 2010
6/24/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a light, medium, heavy, and ultra heavy bell =)
Warmup:
Sumo Squats and Swings up the food chain...
Light Bell: 15 Sumo Squats and 15 Two Hand Swings
Medium Bell: 15 Sumo Squats and 15 Two Hand Swings
Heavy Bell: 15 Sumo Squats and 15 Two Hand Swings
Ultra Heavy Bell: 15 Sumo Squats and 15 Two Hand Swings
Workout:
Double Swings x15 reps
1 minute of Double Front Squats
Double Swings x15 reps
1 minute of Alternating Off the Deck Cleans
Double Swings x15 reps
1 minute of Stationary Dragon Walks
Double Swings x15 reps
1 minute of Good Mornings
Next...
Repeat the progression above replacing the Swings with Sumo Squats.
Repeat the progression above replacing the Sumo Squats with GS Deadlifts.
End:
One Leg Pistols x5 L/R
Repeat until your legs are toasted =)
Lower Focus Workout
You will need a light, medium, heavy, and ultra heavy bell =)
Warmup:
Sumo Squats and Swings up the food chain...
Light Bell: 15 Sumo Squats and 15 Two Hand Swings
Medium Bell: 15 Sumo Squats and 15 Two Hand Swings
Heavy Bell: 15 Sumo Squats and 15 Two Hand Swings
Ultra Heavy Bell: 15 Sumo Squats and 15 Two Hand Swings
Workout:
Double Swings x15 reps
1 minute of Double Front Squats
Double Swings x15 reps
1 minute of Alternating Off the Deck Cleans
Double Swings x15 reps
1 minute of Stationary Dragon Walks
Double Swings x15 reps
1 minute of Good Mornings
Next...
Repeat the progression above replacing the Swings with Sumo Squats.
Repeat the progression above replacing the Sumo Squats with GS Deadlifts.
End:
One Leg Pistols x5 L/R
Repeat until your legs are toasted =)
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