4/30/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper Focus

You will need a 2 bells you can you can press overhead and a heavy bell.

Warmup:

Alternating Swings for 1 minute
Overhead Squats x15 reps L/R
Repeat x 3 cycles


Workout:


Complete 30 seconds of each exercise without rest.
Double Swings
Double Cleans
Double Presses
Double Overhead Holds

Rest for 1-2 minutes and repeat x 3 cycles

Heavy Cross Over Cleans 5x5 R/L
Heavy Jerks 5x5 R/L
Heavy Swings 5x5 R/L

End:

Alternating Swings for 3-5 minutes

4/28/2010 Workout of the Day

Liberty Mixed Kettlebell Sport

Upper Focus Workout

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

Warmup:

Heavy Swings...

40 seconds on, 20 seconds off x3-4 minutes

Alternating hands every 2-4 reps

Workout:

First Round 10 reps of each, Second Round 5 reps

Bent Over Rows

Military Press Left

Bent Over Rows

Military Press Right

Heavy Dead Hang Cleans Left

Pushups

Heavy Dead Hang Cleans Right

Pushups

Lunge Row Left

Upright Rows

Lunge Rows Right

Upright Rows

Heavy Swings Left

Get Up Sit Ups

Heavy Swings Right

Get Up Sit Ups

End:

High Pull Swings...

30 seconds left, 30 seconds right, 30 seconds off

x3-4 minutes

4/21/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus

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

Warmup:

Left Side ONLY...
Swings with your lightest bell for 40 seconds
Rest for 20 seconds
Swings with your moderate bell for 40 seconds
Rest for 20 seconds
Swings with your heavy bell for 40 seconds
Rest for 20 seconds

Immediately Repeat on your Right side...

Workout:

Snatch Superset with Heavy Double Swings
Rest as needed...

2,4,6,8,10,8,6,4,2 (L/R for Snatches)

Repeat for a total of 5 sets

TGU with 5 Windmill at the top
Alternate sides every rep for 5 minutes straight

End:

High Pull Swings...
30 seconds right, 30 seconds left, rest 30 seconds
x3-5 cycles

4/19/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus

You will need a 2 moderate kettlebells and a heavy kettlebell.

Warmup:

Mt. Climbers and Swings Ladder...
15 seconds of Mt. Climbers followed by 15 Two Hand Swings
20 seconds of Mt. Climbers followed by 20 Two Hand Swings
25 seconds of Mt. Climbers followed by 25 Two Hand Swings
30 seconds of Mt. Climbers followed by 30 Two Hand Swings

Workout:

Double Front Squats 5 reps x5 sets
In between do sets of hands behind head squats x20

Double Cleans 5 reps x5 sets
In between do sets of hands behind head squats x20

Around the World Lunges x 2 rotations R/L with moderate bell
In between do sets of hands behind head squats x20

Double Swings x 20 reps
In between do sets of hands behind head squats x20

Split Squats 5 reps x5 sets R/L
In between do sets of hands behind head squats

Then go through the following with no rest....

Double Front Squats for 30 seconds
Double Swings for 30 seconds
Double Cleans for 30 seconds

Wash, rinse, and repeat x3 cycles

End:

3 minutes of front squats any way you can get there! ... OUCH!

4/16/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper Focus

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

Warmup:

Step Back Figure 8 to a Hold
x40 seconds on, 20 seconds off for 3 minutes

Workout:

2 minutes: Superset back and forth...
5 Renegade Row L/R, then 5 Pushups

2 minutes: Superset back and forth...
5 Upright Row, then hold top of pushup Plank for own slow count of 10

2 minutes: Superset back and forth...
5 single Floor Presses L/R, then 5 Pushups

2 minutes: Superset back and forth...
5 Heavy off the Deck Cleans, then hold at top of pushup position plank for own slow count of 10

Wash, Rinse, and Repeat =)

End:

Pushups to a 5 seconds cadence for 2-3 minutes

4/14/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus

You will need a light and a moderate kettlebell and a sandbag.

Warmup:

Off the Deck Get Ups x5 reps
Two Handed Swings with a Hop at the Top x 10 reps
Repeat for 3-4 cycles

Workout:

Front Plank x1 minute
Sprints:
Get Up Sit Ups with sandbag or kettlebell for 1 minute
Snatches...as many as possible in 1 minute LEFT SIDE ONLY

Front Plank x1 minute
Sprints:
Get Up Sit Ups with sandbag or kettlebell for 1 minute
Snatches... as many as possible in 1 minute RIGHT SIDE ONLY

Front Plank x1 minute
Sprints:
Upright Row with kettlebell or sandbag for 1 minute
Long Cycle...as many as possible in 1 minute LEFT SIDE ONLY

Front Plank x1 minute
Sprints:
Upright Row with sandbag or kettlebell for 1 minute
Long Cycle...as many as possible in 1 minute RIGHT SIDE ONLY

End:

Cross Cleans 2, 4, 6, 8, 10 reps R/L

Enjoy! =)

4/12/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need a moderate and heavy kettlebell.

Warmup:

Figure 8's for 1 minute
x3-5 sets

Workout:

1 minute sets without rest...

SET #1
Front Squat Left
One Hand Swing Right
Front Squat Right
One Hand Swing Left

SET #2
Split Squat Left
Sumo
Split Squat Righ
Good Mornings

SET #3
Single Arm Deadlifts Righ...with toe raise and shoulder shrug at the top
Two Hand Hardstyle Swings
Single Arm Deadlifts Left with toe raise and shoulder shrug at the top

Rest and Repeat =)

End:

GS Swings for 3-5 minutes switching hands ever 2-4 reps

4/9/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper focus Workout

You will need a light and a moderate bell and a chair.

Warmup:

30 sec each without rest... = 5 minutes
Two Hand Swings
Swing Right
Swing Left
Alternating Swings
Swinging Cleans Right
Swinging Cleans Left
Push Press Right
Push Press Left x30 sec
Two Hand Swings

Workout:

Alternating Seated Chair Press x1minute (start heavy, go lighter later)
Stand for 50 Alternating Swings
10 Pushups

Alternating Seaed chair Press x1.5 minutes
Stand for 10 Dead Hang Cleans L/R
10 Pushups

Alternating Seated Chair Press x2 minutes
Stand for 50 Alternating Swings
10 Pushups

Alternating Seated Chair Press x2.5 minutes
Stand for 10 Dead Hang Cleans L/R
10 Pushups

End:

4 min of Long Cycle
switch hands as many times as needed
OR go 2 minutes L/R for an extra challenge

4/7/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus

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

Warmup:

2 Hand Swing, Catch, Squat
Light Bell x20 reps
Medium Bell x15 reps
Heavy Bell x20 reps

Workout:

Ribbons x1 minute
Then right into Mt Climbers for 30 sec
Bear Crawl around the room

Wood Chops x30 sec R/L
Then right into Front Plank for 30 sec
Crab Walk around the room

Windmills x30 sec R/L
Then right into Mt. Climbers for 30 sec
Bear Crawl around the room

Alternating Cross Over Cleans x1 min
Then right into Front Plank
Crab Walk around the room

Wash, Rinse, and Repeat =)

End:

3 minutes of Snatches switching hands whenever needed

4/5/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need a sandbag and a moderate and a heavy kettlebell.

Warmup:

Jumping Jacks x10 then Hardstyle Swings x10
Jumping Jacks x15 then Hardstyle Swings x15
Jumping Jacks x20 then Hardstyle Swings x20
Jumping Jacks x25 then Hardstyle Swings x25

Workout:

Rest 15-30 seconds between rounds...

Front Squats with the Sandbag x2 (1) minute rounds
Front Squats with the Kettlebell x2 (1) minute rounds

Lunges with the Sandbag x2 (1) minute rounds
(switch sides @ 30 secs)
Lunges with the Kettlebell x2 (1) minute rounds
(switch sides @ 30 sec)

Sumo Squats with the Sandbag x2 (1) minute rounds
Sumo Squats with the Kettlebell x2 (1) minute rounds

Off the Deck Cleans with the Sandbag x2 (1) minute rounds
Alternating Off the Deck Cleans with the Kettlebell x2 (1) minute rounds

Swings with the Sandbag x2 (1) minute rounds
Swings with the Kettlebell x2 (1) minute rounds

End:

Use a bell of your choice and do...
GS or Hardstyle Swings for 30 sec on and 10 sec 0ff
Repeat for 5 sets

Challenge:

3 minutes of Swings any way you can get there! OUCH! :)