2/26/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper Focus Workout

Will need 2 kbells, same size, of choice and a swiss ball.
Warm Up:
Jumping Jacks for 30 seconds on, 15 seconds off for 2-3 minutes

Standing Push Press Ladder - 5, 10, 15, 15, 10, 5 L/R

Workout:

2 Minute EDT:

Seated on the Swiss Ball

Clean & Press...switch hands as often as needed.

Slow Upright Rows

Then raise overhead if possible ... 5x5 sets

30 seconds rest in between sets

2 Minute EDT:

Double Kbell: Clean & Push Press

Non-Stop...

Only re-clean when you need a break...

Seated on Swiss Ball

Shoulder Press: See Saw x 15 L/R

5 Minute Workout: 30 seconds each...one Kbell

Single bell Row to center

Crush Bicep Curls

Two Handed Swing

5 times through back to back...

Challenge: 75 Jerks any way you can get there! WOW

2/25/10 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

Need Kbell of Choice, Sand Bag & Slosh Pipe
Warm Up:
No weight See Saw Lunges Forward and Back
1 Jump Squat with Kb at chest then 5 swings, until warm.

Workout:
5 Minute Escalated Density Training EDT:
Sandbag Clean & Front Squats (RE-Clean each one off of floor)
Kbell Clean & Front Squats L/R (RE-Clean each one off of floor)
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

5 Minute EDT:
Sandbag Clean & Split Squats L/R (RE-Clean each one off of floor)
Burpees
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

5 Minute EDT:
Sandbag Windmill (Small Sandbag)
Kbell Windmill L/R (RE-Clean each one off of floor)
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

5 Minute EDT:
Swing with Shoulder Pull
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

End: Slosh Pipes……5 Squats (any kind of squats) & 5 burpees to failure.

Optional:
Sandbag Frog Hops down Floor…..

If Time:
Practice Kneel to Stand in Split Lunge = a Backwards Lunge! Tighten Back Glute!

What is Kettlebell X-Training?

What is Kettlebell X-Training?
Kettlebell Training combined with Sandbags, Body Weight Drills, Slosh Pipes, Medicine Balls, Bosu, TRX, Swiss Balls & Tactical Pull up Bars to bring your Fitness to a WHOLE NEW LEVEL!