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 ... =)
Wednesday, June 30, 2010
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 =)
Wednesday, June 23, 2010
6/23/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light and moderate bell and a dynamax or medicine ball.
Warmup:
Cross Over Clean and Press x10 L/R
Then Mountain Climbers x30 seconds
Repeat x 3 cycles
Workout:
Windmill Left x5
Then do a Reverse Turkish Get Up (start in the standing position and go down to the floor)
Finish with 5 Get Ups Sit Ups (still with your left hand holding the bell)
Windmill Right x5
Then do a Reverse Turkish Get Up
Finish with 5 Get Up Sit Ups
Turkish Get Up Left with 5 Snatches at the top
Then go back down to the floor
Switch arms...
Turkish Get Up Right with 5 Snatches at the top
Then go back down to the floor
Next...
Using Dynamax/Medicine Ball...
10 Slams
Then 10 Burpees
9 Slams
Then 9 Burpees
Repeat for 8,7,6,5,4,3,2,1 reps
End:
Off the Deck Get Ups x5
Then 5 Cross Cleans L/R
Repeat for 4,3,2,1 reps
Core Focus Workout
You will need a light and moderate bell and a dynamax or medicine ball.
Warmup:
Cross Over Clean and Press x10 L/R
Then Mountain Climbers x30 seconds
Repeat x 3 cycles
Workout:
Windmill Left x5
Then do a Reverse Turkish Get Up (start in the standing position and go down to the floor)
Finish with 5 Get Ups Sit Ups (still with your left hand holding the bell)
Windmill Right x5
Then do a Reverse Turkish Get Up
Finish with 5 Get Up Sit Ups
Turkish Get Up Left with 5 Snatches at the top
Then go back down to the floor
Switch arms...
Turkish Get Up Right with 5 Snatches at the top
Then go back down to the floor
Next...
Using Dynamax/Medicine Ball...
10 Slams
Then 10 Burpees
9 Slams
Then 9 Burpees
Repeat for 8,7,6,5,4,3,2,1 reps
End:
Off the Deck Get Ups x5
Then 5 Cross Cleans L/R
Repeat for 4,3,2,1 reps
Friday, June 18, 2010
6/18/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a tractor tire, a moderate, and a heavy kettlebell.
Warmup:
Pushups with your hands on the tire x10
Then Mountain Climbers (hands on the tire) x30 seconds
Pushups with your feet on the tire x10
Then Mountain Climbers (hands on the tire) x30 seconds
Repeat x 3 cycles
Workout:
Alternating Lunges on the tire (front leg will be on top of tire as you lunge forward) x10 L/R...
Then right into Happy Feet (toe taps) on the the tire x30 seconds
Rest for 30 seconds...
Front Squats (go all the way down to the edge of the tire) x10 reps L/R
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Stationary Lunges on Tire (back foot on the tire, front foot forward) x10 reps L/R
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Sumo Squats (go all the way down until you touch the tire) x15 reps
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Repeat x3 cycles replacing happy feet with Burpees, Mountain Climbers, and Pushups =)
End:
Flip the tire then hop in and over it = FUN
Then Two Hand Hardstyle Swings x30 seconds
Repeat x5 cycles or until toasted =)
Lower Focus Workout
You will need a tractor tire, a moderate, and a heavy kettlebell.
Warmup:
Pushups with your hands on the tire x10
Then Mountain Climbers (hands on the tire) x30 seconds
Pushups with your feet on the tire x10
Then Mountain Climbers (hands on the tire) x30 seconds
Repeat x 3 cycles
Workout:
Alternating Lunges on the tire (front leg will be on top of tire as you lunge forward) x10 L/R...
Then right into Happy Feet (toe taps) on the the tire x30 seconds
Rest for 30 seconds...
Front Squats (go all the way down to the edge of the tire) x10 reps L/R
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Stationary Lunges on Tire (back foot on the tire, front foot forward) x10 reps L/R
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Sumo Squats (go all the way down until you touch the tire) x15 reps
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Repeat x3 cycles replacing happy feet with Burpees, Mountain Climbers, and Pushups =)
End:
Flip the tire then hop in and over it = FUN
Then Two Hand Hardstyle Swings x30 seconds
Repeat x5 cycles or until toasted =)
Thursday, June 17, 2010
6/17/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need a moderate bell.
Warmup:
Jog in place x30 seconds
Jumping Jacks x30 seconds
High Knees x30 seconds
Mountain Climbers x30 seconds
Burpees x30 seconds
Front Plank x30 seconds
Workout:
Two Hand Hardstyle Swings x30 seconds
Upright Rows x30 seconds
Cross Cleans (alternating) x30 seconds
Jump Squats (holding kettlebell by the horns) x30 seconds
Rest for 30 seconds to 1 minute
Repeat...increase your speed in this round and ADD 30 seconds of Ribbons at the end =)
Rest for 30 seconds to 1 minute
Repeat one more time increasing your speed/reps again if possible and ADD 30 seconds of Pushups at the end =)
NEXT...
Jerks for 4 minutes switching hands every minute (=2 min L/R)
End:
Plank Around the World...
Front Plank x30 seconds
Side Plank Right x30 seconds
Front Plank x 30 seconds
Side Plank Left x30 seconds
Back Plank/Glute Bridge x30 seconds
Front Plank...hold as long as you possibly can!!!
Then Done =) ENJOY!
Mixed Focus Workout
You will need a moderate bell.
Warmup:
Jog in place x30 seconds
Jumping Jacks x30 seconds
High Knees x30 seconds
Mountain Climbers x30 seconds
Burpees x30 seconds
Front Plank x30 seconds
Workout:
Two Hand Hardstyle Swings x30 seconds
Upright Rows x30 seconds
Cross Cleans (alternating) x30 seconds
Jump Squats (holding kettlebell by the horns) x30 seconds
Rest for 30 seconds to 1 minute
Repeat...increase your speed in this round and ADD 30 seconds of Ribbons at the end =)
Rest for 30 seconds to 1 minute
Repeat one more time increasing your speed/reps again if possible and ADD 30 seconds of Pushups at the end =)
NEXT...
Jerks for 4 minutes switching hands every minute (=2 min L/R)
End:
Plank Around the World...
Front Plank x30 seconds
Side Plank Right x30 seconds
Front Plank x 30 seconds
Side Plank Left x30 seconds
Back Plank/Glute Bridge x30 seconds
Front Plank...hold as long as you possibly can!!!
Then Done =) ENJOY!
Wednesday, June 16, 2010
6/16/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a swiss ball and a light and moderate kettlebell.
Warmup:
Partial TGU with a press at the bottom and the top x5 L/R
Then a full TGU with 5 Windmill at the top x3 L/R
Workout:
Seated on the swiss ball...
Alternating Off the Floor Cleans x1 minute
Roll out on the ball for 10 pushups
Upright Row x1 minute
Roll out on ball for 10 pushups
Alternating Cross Cleans x1 minute
Roll out on ball for 10 pushups
Woodchoppers x30 seconds L/R
Repeat the cycle again but instead of pushups switch to kettlebell crunches with a press at the top.
If time, repeat the cycle again with Get Up Sit Ups x5 on a side
End:
Seated Ribbons on the Swiss Ball x30 seconds
The kettlebell crunch with a press at the top x10
Repeat until your core feels toasted! =)
Core Focus Workout
You will need a swiss ball and a light and moderate kettlebell.
Warmup:
Partial TGU with a press at the bottom and the top x5 L/R
Then a full TGU with 5 Windmill at the top x3 L/R
Workout:
Seated on the swiss ball...
Alternating Off the Floor Cleans x1 minute
Roll out on the ball for 10 pushups
Upright Row x1 minute
Roll out on ball for 10 pushups
Alternating Cross Cleans x1 minute
Roll out on ball for 10 pushups
Woodchoppers x30 seconds L/R
Repeat the cycle again but instead of pushups switch to kettlebell crunches with a press at the top.
If time, repeat the cycle again with Get Up Sit Ups x5 on a side
End:
Seated Ribbons on the Swiss Ball x30 seconds
The kettlebell crunch with a press at the top x10
Repeat until your core feels toasted! =)
Tuesday, June 15, 2010
6/15/10 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need a light, medium, and heavy kettlebell.
Warmup:
High Pull Swings
Switch hands every 2-4 reps
Light Bell: 3 minutes
Medium Bell: 2 minutes
Heavy Bell: 1 minute
Workout:
Rest when needed...
Woodchoppers
Light Bell: 30 seconds L/R
Medium Bell: 30 seconds L/R
Heavy Bell: 30 seconds L/R
Upright Rows
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Alternating Swings
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Squat Thrusters (single bell)
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Jerks
Light Bell: 1 minute L/R
Medium Bell: 1 minute L/R
Heavy Bell: 1 minute L/R
End:
High Pull Swings
Heavy Bell: 1 minute
Medium Bell: 1 minute
Light Bell: 1 minute
Mixed Focus Workout
You will need a light, medium, and heavy kettlebell.
Warmup:
High Pull Swings
Switch hands every 2-4 reps
Light Bell: 3 minutes
Medium Bell: 2 minutes
Heavy Bell: 1 minute
Workout:
Rest when needed...
Woodchoppers
Light Bell: 30 seconds L/R
Medium Bell: 30 seconds L/R
Heavy Bell: 30 seconds L/R
Upright Rows
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Alternating Swings
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Squat Thrusters (single bell)
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Jerks
Light Bell: 1 minute L/R
Medium Bell: 1 minute L/R
Heavy Bell: 1 minute L/R
End:
High Pull Swings
Heavy Bell: 1 minute
Medium Bell: 1 minute
Light Bell: 1 minute
Monday, June 14, 2010
6/14/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a light and moderate kettlebell and also a sandbag.
Warmup:
30 seconds of Woodchoppers L/R
Then 1 minute of Alternating Swings
Repeat x3-5 cycles
Workout:
Do each of the following with 30 seconds of mountain climbers in between each...
Upright Rows x10
Military Presses x10 L/R
Snatches x10 L/R
Squatting Bicep Curls x10
Do each of the following with 30 seconds of burpees in between each...
Upright Rows x10
Military Presses x10 L/R
Snatches x10 L/R
Squatting Bicep Curls x10
Do each of the following with 30 seconds of front plank in between each...
Upright Rows x10
Military Presses x10 L/R
Snatches x10 L/R
Squatting Bicep Curls x10
End:
With sandbag...
Get Up Sit Ups with a press at the top of each
Until pain =)
Upper Focus Workout
You will need a light and moderate kettlebell and also a sandbag.
Warmup:
30 seconds of Woodchoppers L/R
Then 1 minute of Alternating Swings
Repeat x3-5 cycles
Workout:
Do each of the following with 30 seconds of mountain climbers in between each...
Upright Rows x10
Military Presses x10 L/R
Snatches x10 L/R
Squatting Bicep Curls x10
Do each of the following with 30 seconds of burpees in between each...
Upright Rows x10
Military Presses x10 L/R
Snatches x10 L/R
Squatting Bicep Curls x10
Do each of the following with 30 seconds of front plank in between each...
Upright Rows x10
Military Presses x10 L/R
Snatches x10 L/R
Squatting Bicep Curls x10
End:
With sandbag...
Get Up Sit Ups with a press at the top of each
Until pain =)
Friday, June 11, 2010
6/11/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a 2 light/moderate kettlebells.
Warmup:
Ribbons x10
Swings x10 L/R
x3 sets
Workout:
10 Snatches L/R holding the bell overhead for 10 seconds inbetween each rep
Then 10 Push Presses L/R
Repeat this cycle x3 sets
10 Get Up Sit Ups L/R holding the bell overhead for 10 seconds at the top of each rep
Then 10 Push Ups
Repeat this cycle x3 sets
Two Bell Windmills x10 L/R (one at the top and one at the bottom) holding at the top for 10 seconds in between each rep
Then 10 Burpees
Repeat this cycle x3 sets
Your Choice = Snatch of Jerk down the ladder =)
Start at 10 reps L/R and work your way down to 1 (10,9,8,7..etc)
End:
Use double kettlebells for each of the following exercises...
Double Alternating Shoulder Presses x5 L/R
Renegade Rows x5 L/R
Repeat for 3-5 cycles
Enjoy! =)
Upper Focus Workout
You will need a 2 light/moderate kettlebells.
Warmup:
Ribbons x10
Swings x10 L/R
x3 sets
Workout:
10 Snatches L/R holding the bell overhead for 10 seconds inbetween each rep
Then 10 Push Presses L/R
Repeat this cycle x3 sets
10 Get Up Sit Ups L/R holding the bell overhead for 10 seconds at the top of each rep
Then 10 Push Ups
Repeat this cycle x3 sets
Two Bell Windmills x10 L/R (one at the top and one at the bottom) holding at the top for 10 seconds in between each rep
Then 10 Burpees
Repeat this cycle x3 sets
Your Choice = Snatch of Jerk down the ladder =)
Start at 10 reps L/R and work your way down to 1 (10,9,8,7..etc)
End:
Use double kettlebells for each of the following exercises...
Double Alternating Shoulder Presses x5 L/R
Renegade Rows x5 L/R
Repeat for 3-5 cycles
Enjoy! =)
Wednesday, June 9, 2010
6/9/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light or moderate kettlebell and a sandbag.
Warmup:
Get Up Sit Ups starting with the sandbag.
Alternate on and off with sandbag then kettlebell.
1, 2, 3, 4, 5, 4, 3, 2, 1 reps
Workout:
For Time: 1 minute each
Light Bell: GS Swings
Moderate Bell: GS Swings
Heavy Bell: GS Swings
Seated Figure 8 Pass...
Sit on mat and lean back, then take light kbell and pass through legs from inside to out as you bicycle ... =)
For Time: 1 minute each
Light Bell: Cross Cleans
Moderate Bell: Cross Cleans
Heavy Bell: Cross Cleans
Seated Figure 8 Pass
For Time: 1 minute each
Light Bell: Woodchoppers
Moderate Bell: Woodchoppers
Heavy Bell: Woodchoppers
Seated Figure 8 Pass
End:
Renegade Row x 5 L/R
Then Front Plank for 1 minute
Repeat until Pain =)
Core Focus Workout
You will need a light or moderate kettlebell and a sandbag.
Warmup:
Get Up Sit Ups starting with the sandbag.
Alternate on and off with sandbag then kettlebell.
1, 2, 3, 4, 5, 4, 3, 2, 1 reps
Workout:
For Time: 1 minute each
Light Bell: GS Swings
Moderate Bell: GS Swings
Heavy Bell: GS Swings
Seated Figure 8 Pass...
Sit on mat and lean back, then take light kbell and pass through legs from inside to out as you bicycle ... =)
For Time: 1 minute each
Light Bell: Cross Cleans
Moderate Bell: Cross Cleans
Heavy Bell: Cross Cleans
Seated Figure 8 Pass
For Time: 1 minute each
Light Bell: Woodchoppers
Moderate Bell: Woodchoppers
Heavy Bell: Woodchoppers
Seated Figure 8 Pass
End:
Renegade Row x 5 L/R
Then Front Plank for 1 minute
Repeat until Pain =)
Tuesday, June 8, 2010
6/8/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need a light/moderate kettlebell and a jump rope.
Warmup:
10 Bodyweight Squats
10 Kettlebell Squats
Repeat x5 cycles
Then...
10 Jump Squats
10 Kettlebell Jump Squats
Repeat x5 cycles
(warmup = 200 squats hehe!)
Workout:
The rules are...
Work as hard as you can for 1 minute
Then do a working recovery for 1 minute
Alternating Swings x1 minute
Bodyweight Squats x1 minute
Jump Rope x1 minute
Bodyweight Squats x1 minute
Off the Floor Cleans x1 minute
Bodyweight Squats x1 minute
Woodchoppers x1 minute (30 seconds L/R)
Bodyweight Squats x1 minute
Sprint around your house/building/etc
Bodyweight Squats x1 minute
REST for 1-2 minutes and repeat x2-3 cycles
End:
Swings for 3 minutes any way you can get there!
Enjoy =)
Mixed Focus Workout
You will need a light/moderate kettlebell and a jump rope.
Warmup:
10 Bodyweight Squats
10 Kettlebell Squats
Repeat x5 cycles
Then...
10 Jump Squats
10 Kettlebell Jump Squats
Repeat x5 cycles
(warmup = 200 squats hehe!)
Workout:
The rules are...
Work as hard as you can for 1 minute
Then do a working recovery for 1 minute
Alternating Swings x1 minute
Bodyweight Squats x1 minute
Jump Rope x1 minute
Bodyweight Squats x1 minute
Off the Floor Cleans x1 minute
Bodyweight Squats x1 minute
Woodchoppers x1 minute (30 seconds L/R)
Bodyweight Squats x1 minute
Sprint around your house/building/etc
Bodyweight Squats x1 minute
REST for 1-2 minutes and repeat x2-3 cycles
End:
Swings for 3 minutes any way you can get there!
Enjoy =)
Monday, June 7, 2010
6/7/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Hip Flexor Stretch
Squats...
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Workout:
Front Squats 5 reps L/R x 5sets
In between sets do 30 seconds of Two Hand Hardstyle Swings
Split Squats 5 reps L/R x 5sets
In between sets do 30 seconds of Two Hand Hardstyle Swings
GS Deadlifts 5 reps L/R x5 sets
In between sets do 30 seconds of Two Hand Hardstyle Swings
Off the Deck Cleans (alternating) with your...
Heavy Bell (2 minutes)
Swings (1 minute)
Medium Bell (2 minutes)
Swings (1 minute)
Light Bell (2 minutes)
Swings (1 minute)
End:
Sumo Squats for 1 minute with each bell...
Heavy
Medium
Light
Lower Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Hip Flexor Stretch
Squats...
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute
Workout:
Front Squats 5 reps L/R x 5sets
In between sets do 30 seconds of Two Hand Hardstyle Swings
Split Squats 5 reps L/R x 5sets
In between sets do 30 seconds of Two Hand Hardstyle Swings
GS Deadlifts 5 reps L/R x5 sets
In between sets do 30 seconds of Two Hand Hardstyle Swings
Off the Deck Cleans (alternating) with your...
Heavy Bell (2 minutes)
Swings (1 minute)
Medium Bell (2 minutes)
Swings (1 minute)
Light Bell (2 minutes)
Swings (1 minute)
End:
Sumo Squats for 1 minute with each bell...
Heavy
Medium
Light
Wednesday, June 2, 2010
6/2/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a two light or moderate kettlebells and a sandbag.
Warmup:
1 Turkish Get Up with a Windmill at the top L/R
Then 20 One Hand Swings L/R
Repeat x4-5 sets
Workout:
Doubles Day! Keep your water open and handy =)
Do 30 seconds of each of the following exercises moving from one to the next without setting the kettlebells down if possible...
Take 1-2 minutes rest and repeat 4-5 more times in the same order.
Double Kettlebell Swings
Double Kettlebell Cleans
Double Kettlebell Bent Over Row
Double Kettlebell Sumo Squat
Next..Go through all of the following exercises using a Sandbag x15-20 reps each.
Swings
Front Squats with sandbag over shoulder L/R
Bent Over Rows
Push Presses
Windmills
Jump Squats
End:
Lie down flat on the ground and either press both kettlebells straight over your chest or hold your sandbag straight over your chest while doing the following for 30 seconds each...
Bicycles
Flutter Kicks
Scissors
Hold Legs 6" off floor
In and Outs with legs
Core Focus Workout
You will need a two light or moderate kettlebells and a sandbag.
Warmup:
1 Turkish Get Up with a Windmill at the top L/R
Then 20 One Hand Swings L/R
Repeat x4-5 sets
Workout:
Doubles Day! Keep your water open and handy =)
Do 30 seconds of each of the following exercises moving from one to the next without setting the kettlebells down if possible...
Take 1-2 minutes rest and repeat 4-5 more times in the same order.
Double Kettlebell Swings
Double Kettlebell Cleans
Double Kettlebell Bent Over Row
Double Kettlebell Sumo Squat
Next..Go through all of the following exercises using a Sandbag x15-20 reps each.
Swings
Front Squats with sandbag over shoulder L/R
Bent Over Rows
Push Presses
Windmills
Jump Squats
End:
Lie down flat on the ground and either press both kettlebells straight over your chest or hold your sandbag straight over your chest while doing the following for 30 seconds each...
Bicycles
Flutter Kicks
Scissors
Hold Legs 6" off floor
In and Outs with legs
Subscribe to:
Posts (Atom)