Fitness XT
Lower Focus Workout
You will need double moderate bells.
Warmup:
20 Jumping Jacks
20 Bodyweight Squats
20 Jumping Jacks
10 Front
20 Jumping Jacks
10 Double Bell Front Squats
Workout:
10 Double Bell Front Squats
10 Double Bell Forward Lunges L/R
10 Double Bell Swings
20 Jump Squats
Rest.
10 Single Bell Front Squats L/R
10 Single Cell Forward Lunges L/R
10 Single Bell Swings L/R
20 Jump Squats
Rest.
10 Double Bell Sumo Squats
10 Double Bell Stepback Lunges
10 Double Bell Swings
20 Jump Squats
Rest.
10 Single Bell Overhead Quarter Squats
10 Single Bell Stepback Lunges
10 Single Bell Swings L/R
20 Jump Squats
Rest.
End:
Lunge 1 Lap around the room
5 Burpees
Lunge 1 Lap around the room
4 Burpees
Repeat for 3, 2, 1 and you are DONE :-)
Thursday, September 30, 2010
Wednesday, September 29, 2010
9/29/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need double moderate bells and a medicine ball.
Warmup:
Farmers Walk x30 seconds
Stop and do 5 Pushups on your bell handles
Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Repeat for 3 sets
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x10
5 Turkish Get Ups L/R
In the seated C-Spine position with feet in the air, toss your medicine ball in the air 10 times
10 Medicine Ball Sit Ups
10 Medicine Ball Sit Ups with a toss at the top
5 Turkish Get Ups L/R
Burpees x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Burpee x10
5 Turkish Get Ups L/R
10 Medicine Ball Tosses
10 Russian Twists
10 Russian Twists with a toss in between each
5 Turkish Get Ups L/R
End:
Get Up Sit Ups Ladder...
5 L/R then 4, 3, 2, 1
Enjoy :)
Core Focus Workout
You will need double moderate bells and a medicine ball.
Warmup:
Farmers Walk x30 seconds
Stop and do 5 Pushups on your bell handles
Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Repeat for 3 sets
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x10
5 Turkish Get Ups L/R
In the seated C-Spine position with feet in the air, toss your medicine ball in the air 10 times
10 Medicine Ball Sit Ups
10 Medicine Ball Sit Ups with a toss at the top
5 Turkish Get Ups L/R
Burpees x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Burpee x10
5 Turkish Get Ups L/R
10 Medicine Ball Tosses
10 Russian Twists
10 Russian Twists with a toss in between each
5 Turkish Get Ups L/R
End:
Get Up Sit Ups Ladder...
5 L/R then 4, 3, 2, 1
Enjoy :)
Tuesday, September 28, 2010
9/28/10 Workout of the Day
Fitness XT
Upper Body Workout
You will need double moderate bells.
Warmup:
Light Snatches....
x5 reps L/R
x10 reps L/R
x15 reps L/R
x10 reps L/R
x5 reps L/R
Try to go up and down the ladder with little/no rest.
Workout:
10 Pushups on bell handles
Immediately 10 Renegade Rows L/R
Immediately 10 Kickbacks with hands on bells
Immediately 10 Double Bell Cleans
Immediately 10 Double Clean and Push Press
Rest.
Repeat for 8, 6, 4, 2 reps.
NEXT...
5 minute EDT...
Bent Over Row x5
Pushups on Bell Handles x5
Go back and forth between the 2 exercises x5 minutes.
Rest as needed.
End:
Off the Deck Get Ups with a Press at the Top x10
Upper Body Workout
You will need double moderate bells.
Warmup:
Light Snatches....
x5 reps L/R
x10 reps L/R
x15 reps L/R
x10 reps L/R
x5 reps L/R
Try to go up and down the ladder with little/no rest.
Workout:
10 Pushups on bell handles
Immediately 10 Renegade Rows L/R
Immediately 10 Kickbacks with hands on bells
Immediately 10 Double Bell Cleans
Immediately 10 Double Clean and Push Press
Rest.
Repeat for 8, 6, 4, 2 reps.
NEXT...
5 minute EDT...
Bent Over Row x5
Pushups on Bell Handles x5
Go back and forth between the 2 exercises x5 minutes.
Rest as needed.
End:
Off the Deck Get Ups with a Press at the Top x10
Monday, September 27, 2010
9/27/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a moderate bell and a sandbag.
Warmup:
10 Bodyweight Squats
10 Jump Squats
10 Front Squats L/R
10 Jumo Squats with kbell
10 Sandbag Front Squats
Workout:
Go back and forth between the following 2 exercises with as little rest as possible.
Sandbag Squats
Sandbag Good Mornings
x10 then 8, 6, 4, and 2 reps each
Rest.
Same thing...
Jump Squats with kbell
Two Hand Hardstyle Swings
x10 ,8 ,6, 4, 2 reps
Sandbag Alternating Forward Lunges
Sandbag Cleans
x10, 8, 6, 4, 2 reps
Burpees
Bodyweight Squats
x10, 8, 6, 4, 2 reps
Mountain Climbers
Sandbag Plea Squats
x10, 8, 6, 4, 2 reps
End:
Sandbag Clean, then Jerk, throw it down, then do a burpee.
Repeat x10 reps = DONE!
Enjoy :)
Lower Focus Workout
You will need a moderate bell and a sandbag.
Warmup:
10 Bodyweight Squats
10 Jump Squats
10 Front Squats L/R
10 Jumo Squats with kbell
10 Sandbag Front Squats
Workout:
Go back and forth between the following 2 exercises with as little rest as possible.
Sandbag Squats
Sandbag Good Mornings
x10 then 8, 6, 4, and 2 reps each
Rest.
Same thing...
Jump Squats with kbell
Two Hand Hardstyle Swings
x10 ,8 ,6, 4, 2 reps
Sandbag Alternating Forward Lunges
Sandbag Cleans
x10, 8, 6, 4, 2 reps
Burpees
Bodyweight Squats
x10, 8, 6, 4, 2 reps
Mountain Climbers
Sandbag Plea Squats
x10, 8, 6, 4, 2 reps
End:
Sandbag Clean, then Jerk, throw it down, then do a burpee.
Repeat x10 reps = DONE!
Enjoy :)
Friday, September 24, 2010
9/24/10 Workout of the Day
Fitness XT
Upper Focus
You will need a swiss ball and a moderate kettlebell.
Warmup:
Figure 8 x30 seconds
Upright Rows x5 reps
Figure 8 x45 seconds
Upright Rows x10 reps
Figure 8 to a Hold x1 minute
Upright Rows x15 reps
Workout:
Renegade Row x10 reps L/R
Double Swings x10 reps
Make your way down the ladder...
9, 8, 7, 6, and finish with 5 reps L/R
NEXT...
Upright Row x10 reps
Off the Deck Get Up x10 reps
Make your way down the ladder...
9, 8, 7, 6, and 5 reps
NEXT...
Get Up Sit Ups x5 L/R
Kneeling Military Presses x5 L/R
Make your way down the ladder...
4, 3, 2, and 1 rep L/R
End:
Pushups to a Cadence...
Hold top of pushup position plank x1 minute and do 1 pushup every 6 seconds.
Repeat x3 sets = DONE :)
Thursday, September 23, 2010
9/23/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a Sandbag and a moderate/heavy kettlebell.
Warmup:
10 Sandbag Front Squats
10 Forward Lunges with Sandbag L/R
10 Sandbag Front Squats
10 Step Back Lunges with Sandbag L/R
10 Sand Bag Front Squats
10 Sandbag Overhead Throws
10 Sand bag Front Squats
10 Sandbag Forward Throws
Workout:
10 Sandbag Cleans
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Cleans
Forward Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
Step Back Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
See Saw Lunges with Sandbag x10 L/R
End:
Pistols...
5 L/R then 4, 3, 2, 1 = DONE :)
Lower Focus Workout
You will need a Sandbag and a moderate/heavy kettlebell.
Warmup:
10 Sandbag Front Squats
10 Forward Lunges with Sandbag L/R
10 Sandbag Front Squats
10 Step Back Lunges with Sandbag L/R
10 Sand Bag Front Squats
10 Sandbag Overhead Throws
10 Sand bag Front Squats
10 Sandbag Forward Throws
Workout:
10 Sandbag Cleans
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Cleans
Forward Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
Step Back Lunges with Sandbag x10 L/R
10 Sandbag Clean and Jerk
10 High Pull Swings L/R
10 GS Deadlifts L/R
10 Sandbag Clean and Jerk
See Saw Lunges with Sandbag x10 L/R
End:
Pistols...
5 L/R then 4, 3, 2, 1 = DONE :)
Wednesday, September 22, 2010
9/22/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light & moderate bell.
Warmup:
Figure 8 to Hold x1 minute
10 Upright Rows
20 Alternating Swings
Repeat with your moderate bell.
Workout:
Do each of the following exercises x1 minute with little/no rest in between :)
Front Plank
Alternating Get Up Sit Ups
Russian Twists
Mountain Climbers
Repeat x50, 40, and 30 seconds
Do each of the following exercises x1 minute with little/no rest in between :)
Side Plank (30 seconds L/R)
Alternating Cross Over Cleans
Pushups
Burpees
Repeat x50, 40, and 30 seconds
End:
Get Up Sit Ups with a Press at the Top and the Bottom...
5 reps L/R then 4,3,2,1
Then DONE :)
Core Focus Workout
You will need a light & moderate bell.
Warmup:
Figure 8 to Hold x1 minute
10 Upright Rows
20 Alternating Swings
Repeat with your moderate bell.
Workout:
Do each of the following exercises x1 minute with little/no rest in between :)
Front Plank
Alternating Get Up Sit Ups
Russian Twists
Mountain Climbers
Repeat x50, 40, and 30 seconds
Do each of the following exercises x1 minute with little/no rest in between :)
Side Plank (30 seconds L/R)
Alternating Cross Over Cleans
Pushups
Burpees
Repeat x50, 40, and 30 seconds
End:
Get Up Sit Ups with a Press at the Top and the Bottom...
5 reps L/R then 4,3,2,1
Then DONE :)
Tuesday, September 21, 2010
9/21/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a light/moderate kettlebell and a TRX.
Warmup:
Two Hand Swings x30 seconds
Burpees x30 seconds
One Hand Swings x30 seconds L/R
Burpees x45 seconds
Alternating Swings x1 minute
Burpees x1 minute
Workout:
Renegade Row x10 reps L/R
S/Set with High Pull Swings x1 minute L/R
Lunge Rows x10 reps L/R
S/Set with Mt. Climbers x1 minute
Upright Rows x10 reps
S/Set with High Pull Swings x1 minute L/R
Squatting Bicep Curls x1 minute
S/Set with Mt. Climbers x1 minute
Lying on Floor/Bench Chest Press x10 reps
S/Set with High Pull Swings x1 minute L/R
Overhead Tricep Extension x10 reps
S/Set with Mt. Climbers x1 minute
Wash, Rinse, and Repeat x3 sets
Decrease the time to 45 seconds for the seconds rounds and 30 seconds for the final round...or feel free to man up and do the full minute on all of your sets =)
End:
Planks...
Front x30 seconds
Right x30 seconds
Front x30 seconds
Left x30 seconds
Front x as along as you can hold it with proper technique!
Upper Focus Workout
You will need a light/moderate kettlebell and a TRX.
Warmup:
Two Hand Swings x30 seconds
Burpees x30 seconds
One Hand Swings x30 seconds L/R
Burpees x45 seconds
Alternating Swings x1 minute
Burpees x1 minute
Workout:
Renegade Row x10 reps L/R
S/Set with High Pull Swings x1 minute L/R
Lunge Rows x10 reps L/R
S/Set with Mt. Climbers x1 minute
Upright Rows x10 reps
S/Set with High Pull Swings x1 minute L/R
Squatting Bicep Curls x1 minute
S/Set with Mt. Climbers x1 minute
Lying on Floor/Bench Chest Press x10 reps
S/Set with High Pull Swings x1 minute L/R
Overhead Tricep Extension x10 reps
S/Set with Mt. Climbers x1 minute
Wash, Rinse, and Repeat x3 sets
Decrease the time to 45 seconds for the seconds rounds and 30 seconds for the final round...or feel free to man up and do the full minute on all of your sets =)
End:
Planks...
Front x30 seconds
Right x30 seconds
Front x30 seconds
Left x30 seconds
Front x as along as you can hold it with proper technique!
Monday, September 20, 2010
9/20/10 Workout of the Day
Fitness XT
Total Body Workout
You will need a moderate kettlebell.
Warmup:
Swings x30 seconds L/R
Cleans x30 seconds L/R
Front Squats x30 seconds L/R
Push Presses x30 seconds L/R
Swings x30 seconds L/R
Workout:
Alternating Clean and Front Squat x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Clean and Press x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Forward Lunges x1 minute
Two Hand Hardstyle Swings x30 seconds
Front Plank x1 minute
Rest and Repeat x3 sets
NEXT...
10 Lunge Rows L/R
10 Pushups
Repeat for 8,6,4,2 reps
End:
Swings x2 minutes...
Two Hand x30 seconds
Right Hand x30 seconds
Left Hand x30 seconds
Alternating x30 seconds
Total Body Workout
You will need a moderate kettlebell.
Warmup:
Swings x30 seconds L/R
Cleans x30 seconds L/R
Front Squats x30 seconds L/R
Push Presses x30 seconds L/R
Swings x30 seconds L/R
Workout:
Alternating Clean and Front Squat x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Clean and Press x1 minute
Two Hand Hardstyle Swings x30 seconds
Alternating Forward Lunges x1 minute
Two Hand Hardstyle Swings x30 seconds
Front Plank x1 minute
Rest and Repeat x3 sets
NEXT...
10 Lunge Rows L/R
10 Pushups
Repeat for 8,6,4,2 reps
End:
Swings x2 minutes...
Two Hand x30 seconds
Right Hand x30 seconds
Left Hand x30 seconds
Alternating x30 seconds
Friday, September 17, 2010
9/17/10 Workout of the Day
Fitness XT
Total Body Workout
You will need two moderate bells.
Warmup:
Swings...
Two Hand x30 seconds
Right Hand x30 seconds
Two Hand x30 seconds
Left Hand x30 seconds
Two Hand x30 seconds
Alternating x30 seconds
=3 minutes :)
Workout:
Go through each of the following exercises without rest...
Renegade Rows x10 L/R
Burpees x10 reps
Single Bell Front Squats x10 L/R
Jump Squats x10
Push Presses x10 L/R
One Hand Hardstyle Swings x10 L/R
Rest and repeat for 9 reps each...
and then 8,7,6,5,4,3,2,1
Enjoy :)
Total Body Workout
You will need two moderate bells.
Warmup:
Swings...
Two Hand x30 seconds
Right Hand x30 seconds
Two Hand x30 seconds
Left Hand x30 seconds
Two Hand x30 seconds
Alternating x30 seconds
=3 minutes :)
Workout:
Go through each of the following exercises without rest...
Renegade Rows x10 L/R
Burpees x10 reps
Single Bell Front Squats x10 L/R
Jump Squats x10
Push Presses x10 L/R
One Hand Hardstyle Swings x10 L/R
Rest and repeat for 9 reps each...
and then 8,7,6,5,4,3,2,1
Enjoy :)
Thursday, September 16, 2010
9/16/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a
Warmup:
Bodyweight Squats x15
Two Hand Hardstyle Swings x30 seconds
Kbell Goblet Squats (hold bell by the horns with both hands) x15
Two Hand Hardstyle Swings x30 seconds
Jump Squats with or without kbell x15
Two Hand Hardstyle Swings x30 seconds
Workout:
Heavy Bell
Sumo Squats x15 reps
Then Immediately 15 Two Hand Hardstyle Swings
Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Heaviest Bell
Sumo Squat x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavy Bell
Sumo Squats x15 reps
then immediately 15 Two Hand Hardstyle Swings
Rest as needed...
NEXT...
Alternating Off the Floor Cleans
Heavy Bell : 2 minutes
Bodyweight Squats: 1 minute
Moderate Bell: 2 minutes
Bodyweight Squats: 1 minute
Light Bell: 2 minutes
Bodyweight Squats: 1 minute
NEXT...
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Heavy Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
End:
With your heavy, moderate, and the light bell...
Alternating Swings x1 minute each
Lower Focus Workout
You will need a
Warmup:
Bodyweight Squats x15
Two Hand Hardstyle Swings x30 seconds
Kbell Goblet Squats (hold bell by the horns with both hands) x15
Two Hand Hardstyle Swings x30 seconds
Jump Squats with or without kbell x15
Two Hand Hardstyle Swings x30 seconds
Workout:
Heavy Bell
Sumo Squats x15 reps
Then Immediately 15 Two Hand Hardstyle Swings
Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Heaviest Bell
Sumo Squat x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings
Back down to your Heavy Bell
Sumo Squats x15 reps
then immediately 15 Two Hand Hardstyle Swings
Rest as needed...
NEXT...
Alternating Off the Floor Cleans
Heavy Bell : 2 minutes
Bodyweight Squats: 1 minute
Moderate Bell: 2 minutes
Bodyweight Squats: 1 minute
Light Bell: 2 minutes
Bodyweight Squats: 1 minute
NEXT...
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Heavy Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R
End:
With your heavy, moderate, and the light bell...
Alternating Swings x1 minute each
Wednesday, September 15, 2010
9/15/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light/moderate bell and a medicine ball.
Warmup:
Off the Deck Get Ups x5
Alternating Swings x30 reps
Off the Deck Get Ups x10
Alternating Swings x40
Off the Deck Get Ups x15
Alternating Swings x50
Workout:
Do 30 seconds of each of the following exercises with no rest in between...
Front Plank
Russian Twists
Right Side Plank
Medicine Ball Tosses (seated with feet in the air in the c-spine position, toss the ball straight overhead, catch, and repeat)
Left Side Plank
Russian Twists
Front Plank
Rest for 1-2 minutes...
Do 1 minute of each of the following exercises with no rest in between...
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Rest for 1-2 minutes...
Repeat both the 30 sec set and 1 minute set one more time.
End:
Plank-a-thon
Front Plank x1 minute
Right Side Plank x30 seconds
Left Side Plank x30 seconds
Front Plank...hold as long as you possibly can!!!
Core Focus Workout
You will need a light/moderate bell and a medicine ball.
Warmup:
Off the Deck Get Ups x5
Alternating Swings x30 reps
Off the Deck Get Ups x10
Alternating Swings x40
Off the Deck Get Ups x15
Alternating Swings x50
Workout:
Do 30 seconds of each of the following exercises with no rest in between...
Front Plank
Russian Twists
Right Side Plank
Medicine Ball Tosses (seated with feet in the air in the c-spine position, toss the ball straight overhead, catch, and repeat)
Left Side Plank
Russian Twists
Front Plank
Rest for 1-2 minutes...
Do 1 minute of each of the following exercises with no rest in between...
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Rest for 1-2 minutes...
Repeat both the 30 sec set and 1 minute set one more time.
End:
Plank-a-thon
Front Plank x1 minute
Right Side Plank x30 seconds
Left Side Plank x30 seconds
Front Plank...hold as long as you possibly can!!!
Subscribe to:
Posts (Atom)