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

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

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!

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 =)

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

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!

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

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:

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 :-)

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.

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 =)

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! =)

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