3/31/2010

Liberty Mixed Kettlebell Sport

Core Focus Workout

Warmup:

5 Burpees followed by 10 Swings R/L

x 5 sets

Workout:

Snatches...right then left

1, 2, 3, 4, 5, 4, 3, 2, 1

No Rest

Farmers Walk with one bell pressed overhead

1 minute R/L

Cross Over Clean with a Push Press...right then left

1, 2, 3, 4, 5, 4, 3, 2, 1

Farmers Walk with one bell pressed overhead

1 minute R/L

Windmills...right then left

1, 2, 3, 4, 5, 4, 3, 2, 1

Farmers Walk with one bell pressed over head

1 minute R/L

Get Up Sit Ups...left then right

1, 2, 3, 4, 5, 4, 3, 2, 1

Farmers Walk with one bell pressed over head

1 minute R/L

End:

Planks

2 minutes...front, right, left, back to front

5 Minutes of Swings...

any way you can get there!

3/29/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need a light, medium, and heavy kettlebell.

Warmup:

Around the World Lunges

One Hand Tabata Swings ... 20 seconds on, 10 seconds off
Switching Hands every cycle x3 minutes

Workout:

Two Hand Swing, Catch, and Squat x1 minute
then...Snatch 10 reps L/R

Alternate Back and Forth x5 sets
Then Switch Exercises...

Swing, Catch, Squat x1 minute
Jerk x10 reps L/R

Swing, Catch, Squat x1 minute
Dead Hang Cleans x10 reps L/R

Swing, Catch, Squat x1 minute
Renegade Row x10 L/R

End:

GS Swings
Switching every 2-4 reps

3 minutes - light bell
2 minutes - medium bell
1 minute - heavy bell

3/26/2010 Workout of the Day

Liberty Mixed Kettlebell Sport

Lower Focus Workout

You will need a light, medium, and heavy kettlebell.

Warmup:

Walking lunges down the room and back.

20 Two Hand Swings

Repeat x3 sets = you should be warmed up :)

Workout:

Alternating off the Deck Cleans

x2 minutes

One Handed Hardstyle Swings

Switch Hands every 15 seconds

x1 minute

Alternating Front Squats

x2 minutes

One Handed Hardstyle Swings

Switch Hands every 15 seconds
x1 minute

Alternating See Saw Lunges

x2 minutes

One Handed Hardstyle Swings

Switch Hands every 15 seconds

x1 minute

Alternating Cross Over Clean with a Push Press

x2 minutes

One Handed Hardstyle Swings

Switch Hands ever 15 seconds

x2 minutes

Alternating Squat Thrusters

x2 minutes

One Handed Hardstyle Swings

Switch Hands every 15 seconds

x1 minute

End:

5 Sumo Squats followed by 5 Two Handed Hardstyle Swings with HEAVY kettlebell. OUCH!

3/24/2010 Workout of the Day

Liberty Mixed Kettlebell Sport

Core Focus

You will need a light, 2 medium, and a heavy kettlebell.

Warmup:

15 Jumping Jacks

15 Two Hand Swings

20 Jumping Jacks

10 One Hand Swings R/L

25 Jumping Jacks

25 Alternating Swings

Workout:

Dbl Bell Cleans x10

Upright Row x10

Dbl Bell Cleans x10

Upright Rows x10

Renegade Rows x10 R/L

Cross Over Cleans x10 R/L

Renegade Rows x10 R/L

Cross Over Cleans x10 R/L

Dbl Bell Cleans x10

Off the Deck Get Ups x10

Dbl Bell Cleans x10

Off the Deck Get Ups x10

GS Deadlift x10

GS Lazy Swings x10 R/L

GS Deadlift x10

GS Lazy Swings x10 R/L

Dbl Bell Cleans x10

Dbl Get Up Sit Ups x10

Dbl Bell Cleans x10

Dbl Get Up Sit Ups x10

End:

Single Bell Get Up Sit Ups x5 R/L

Sandbag Get Up Sit Up x5

Dbl Get Up Sit Up x5

OUCH!

Happy Workouts!

3/22/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
The Russian Strength Workout
Mixed Focus

Will need a light, medium, heavy, and ultra heavy kettlebell.

Warmup:

Tabata Swings...
Two Handed Swings
20 seconds on, 10 seconds off x5 minutes
Should be able to get 10-13 reps in 20 seconds

Workout:

Heavy Bell Two Handed Swings 30 seconds on/30 seconds off for 10 minutes
=150 reps minimum (15 reps in 30 seconds)

Hold Bell Overhead for 30 seconds R/L for 8 minutes

Pushups for 30 seconds/Double Bent Over Rows for 30 seconds R/L for 8 minutes...no rest

Swinging Cleans (catch in absorption) 30 seconds R/L for 5 minutes...no rest

Shoulder Presses 30 seconds R/L for 5 minutes...no rest

Squats (single or double) for 30 seconds on/30 seconds off for 1o minutes

End = HARD

3 Size Kettlebells (18, 26, 35lbers)
Turkish Get Ups...alternating L/R

Light Bell x5 Alternating L/R
Medium Bell x5 L/R
Heaviest Bell x5 L/R
Medium Bell x5 L/R
Light Bell x5 L/R

HOLY SMOKES!!!

Workout of the Day 3/19/2010

Liberty Mixed Kettlebell Sport
Core Focus

You will need a light, medium, and heavy kbell.

Warmup
Alternate Halos and Around the Body Pass x10 each then 9,8,7,6,5,4,3,2,1

Workout

For time: 1 min each
Heavy bell - GS Swings
Medium Bell - GS Swings
Light Bell - GS Swings

Seated Figure 8 Pass...
Sit on mat and lean back, then take light bell and pass through legs from inside to out as you bicycle legs. OUCH!

For Time: 1 min each
Heavy Bell - Cleans off the Floor
Medium Bell - Cleans off the Floor
Light Bell - Cleans off the Floor

Get Up Sit Ups...
Medium Bell x10 reps per side x3 sets

For Time: 1 min each
Heavy Weight - Upright Rows
Medium Weight - Upright Rows
Light Weight - Upright Rows

Double Windmills...
Light bell on the top, medium or heavy on the bottom
5 Right/5 Left x3 sets

For Time: 1 min each
Heavy Bell - Cleans off the Floor
Medium Bell - Cleans off the Floor
Light Bell - Cleans off the Floor

End

Lying press 1 bell overhead left while making circles with your right foot
Switch to 1 bell overhead right while making circles with your left foot...FUN!

A Look at the Diet Nazi's Daily Menu...

Meal #1:
Venison
Edamame Beans

Meal #2:
Buffalo
Sweet Potatoes
Egg Plant
Spinach

Meal #3:
Protein Powder
Rice
Peanut Butter

Meal #4:
Buffalo
Broccoli

Meal #5:
Protein Powder
Mixed Berries

Meal #6:
Buffalo
Green Beans

What does YOUR menu look like?

3/17/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Happy St. Patty's Day!

Luck of the Irish workout...
You'll be lucky if you don't puke hehe!

You will need a light, medium, and heavy bell.

Warmup:
Around the world Lunges

Workout:

Single Bell Front Squats x5 R/L x 5 sets
In between do hands behind the head squats x20

Heavy Bell Dead Hang Cleans x5 R/L x5 sets
In between do hands behind the head squats x20

Renegade Rows x30 seconds R/L
In between do hands behind the head squats x20

Heavy GS Style Swings x5 R/L
...then add High Pulls x5 R/L
In betweeb do hands behind the head squats x20

Squatting Bicep Curls x15 reps
In between do hands behind the head squats x20

NEXT...

Work on the Jerk

Single for Women, Doubles for Guys
Heaviest Bell x2 minutes
Swings x1 minute
Medium Bell x2 minutes
Swings x1 minute
Light Bell x2 minutes

End:

5 Two Handed Swings
Catch the bell and do 5 Squats
Then go right back into 5 swings, 5 squats x5 sets

3/15/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Mixed Focus Workout

Will need a moderate and a heavy bell.

Warm Up
10 2-Handed Swings - 1 Burpee
10 2-Handed Swings - 2 Burpees
10 2-Handed Swings - 3 Burpees
...ect. All the way up to 10 OUCH!

Workout
Single Front Squats
Superset with Mountain Climbers
For 5, 10, 15, 10, 5 Reps

Long Cycle
Superset with Jump Squats
For 5, 10, 15, 10, 5 Reps

One Handed HEAVY Hardstyle Swings
Superset with Good Mornings - 5, 10, 15, 10, 5 Reps

End
Cross Over Clean x5 R/L
Front Plank x1 min
Cross Over Clean x5 R/L
Side Plank x1 min
Cross Over Clean x5 R/L
Side Plank x1 min
Cross Over Clean x5 R/L
Back Plank x1 min

Challenge
How many pushups can you do in 2-3 minutes?

3/5/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

Will need 2 pressing bells and a heavy bell.
Warm Up:

GS Swings

20 Two Handed

20 Right Hand

20 Left Hand

20 Alternating

Workout:

Double Cleans x5 reps

Double Clean and Front Squats x5 reps

Then add a Kickback in between each one.

So, double clean and front squat, set the bells down and kickback x5 reps.

GS Swings 45 seconds ON, 15 seconds OFF x3 sets

Heavy GS Swings x10 reps immediately followed by 5 windmills Left, next set Right x10 sets

Single clean and front squat to 1 snatch R/L then clean and front squat to 2 snatches R/L all the way up to 5.

GS Swings to Tabata 20 seconds ON, 10 seconds OFF

End:

Hold Plank at top for 30 seconds then jump up and do 10 swings x1o rounds

3/3/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

Will need a heavy and medium kbell of your choice.
Warm Up:

Off the floor cleans x5 L/R

Hold last rep on each side and squat for 10 reps

Rest and Repeat x3 sets

Workout:

Front Squats x15 reps L/R

Two Handed Hardstyle Swings with heavy bell x25 reps

Front Squats x15 reps L/R

Two Handed Hardstyle Swings x25 reps

See Saw Lunges x10 reps L/R

Two Handed Hardstyle Swings x25 reps

See Saw Lunges x10 reps L/R

Two Handed Hardstyle Swings x25 reps

Timed Event

Front Squats Right x30 seconds on/15 seconds off

Front Squats Left x30 seconds on/15 seconds off

Crossacks x30 seconds on/15 seconds off

Crossacks x30 seconds on/15 seconds off

One Hand Swings Right x3o seconds on/15 seconds off

One Hand Swings Left x30 seconds on/15 seconds off

End:

Jump with kbell at chest x1 then 5 two handed swings until toast!

Challenge: As many front squats as you can do in 5 minutes switching hands as often as needed. OUCH!

3/1/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

Will need light, medium, and heavy kbells.
Warm Up:

Alternate Halos and Around the Body Pass x 10 each, then 9, 8, 7, 6, 5, 4, 3, 2, 1

Workout:

Get Up Sit Ups: 10 reps L/R

Seated Figure 8 Pass: Sit on the mat and lean back, then take light kbell and pass thru legs from inside to out as you bicycle legs...OUCH!

GS Swings:

Heavy Weight: 30 reps

Medium Weight: 30 reps

Light Weight: 30 reps

Body Weight Abs:

Get into top of push up position and then extend leg straight out to side. Start slow and then speed up to fast for 1 minute.

Same thing but this time tuck leg under instead of out to the side for 1 minute.

Repeat both exercises.

Cross Over Cleans:

Heavy Weight: 10 reps L/R

Medium Weight:

10 reps L/R

Light Weight:

10 reps L/R

3 minute EDT:

High Pull Swings alternating every 3-5 reps

GS Swings:

Heavy Weight: 30 reps

Medium Weight: 30 reps

Light Weight: 30 reps

Turkish Get Ups:

Alternating 5 L/R

Cross Over Cleans:

Heavy Weight: 10 reps L/R

Medium Weight:

10 reps L/R

Light Weight:

10 reps L/R