Liberty was on the news Wednesday morning talking about Kettlebell X-Training at Fitness XT and the new Holiday Hottie Program!
Check it out!
http://www.wzzm13.com/news/news_article.aspx?storyid=136919
Friday, October 29, 2010
10/29/201 Workout of the Day
Fitness XT
Upper Focus
You will need a sandbag and a moderate kettlebell.
Warmup:
5 Sandbag Cleans
Toss Sandbag down the room...
5 Sandbag Jerks
Toss Sandbag backwards over head back down the room...
Repeat x3 sets
Workout:
10 Sandbag Cleans
10 Kettlebell Cleans
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Jerks
10 Kettlebell Jerks L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Clean and Jerk
10 Kettlebell Clean and Jerk L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
Repeat the entire thing x8 reps then 6, 4, & 2
End:
5 minute Windmill EDT
5 reps L/R back and forth x5 minutes, rest as needed
Upper Focus
You will need a sandbag and a moderate kettlebell.
Warmup:
5 Sandbag Cleans
Toss Sandbag down the room...
5 Sandbag Jerks
Toss Sandbag backwards over head back down the room...
Repeat x3 sets
Workout:
10 Sandbag Cleans
10 Kettlebell Cleans
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Jerks
10 Kettlebell Jerks L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Clean and Jerk
10 Kettlebell Clean and Jerk L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
Repeat the entire thing x8 reps then 6, 4, & 2
End:
5 minute Windmill EDT
5 reps L/R back and forth x5 minutes, rest as needed
Thursday, October 28, 2010
10/28/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
Tuesday, October 26, 2010
10/26/2010 Workout of the Day
Fitness XT
Upper Focus
You will need a light bell and double moderate bells.
Warmup:
Two Hand Hardstyle Swings x20
One Hand Hardstyle Swings x10 L/R
Alternating Swings x20
Double Swings x20
Workout:
Double Swings x20
Bear Crawl down to the end of the room
Double Cleans x20
Bear Crawl back
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Push Press Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Snatch Ladder
5, 4, 3, 2, 1 L/R
End:
5 minute Farmers Walk with your double moderate bells.
Upper Focus
You will need a light bell and double moderate bells.
Warmup:
Two Hand Hardstyle Swings x20
One Hand Hardstyle Swings x10 L/R
Alternating Swings x20
Double Swings x20
Workout:
Double Swings x20
Bear Crawl down to the end of the room
Double Cleans x20
Bear Crawl back
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Push Press Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Snatch Ladder
5, 4, 3, 2, 1 L/R
End:
5 minute Farmers Walk with your double moderate bells.
Monday, October 25, 2010
10/25/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a moderate, heavy, super heavy, and ultra heavy bell.
Warmup:
Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets
Workout:
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
End:
As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!
Lower Focus
You will need a moderate, heavy, super heavy, and ultra heavy bell.
Warmup:
Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets
Workout:
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
End:
As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!
Friday, October 22, 2010
10/22/2010 Workout of the Day
Fitness XT
Upper Focus
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
One Hand Swings x10 L/R
Without rest switch hands for 9 reps L/R
Then 8, 7, 6, 5, 4, 3, 2, 1
Workout:
"10 to 1 Game"
10 Renegade Rows L/R
10 Clean and Press L/R
10 Upright Rows
10 Pushups
10 Lunge Rows L/R
10 Hardstyle Swings L/R
Repeat everything for 9 reps each...
Then 8, 7, 6, 5, 4, 3, 2, 1 =)
Work for the Weekend!
Upper Focus
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
One Hand Swings x10 L/R
Without rest switch hands for 9 reps L/R
Then 8, 7, 6, 5, 4, 3, 2, 1
Workout:
"10 to 1 Game"
10 Renegade Rows L/R
10 Clean and Press L/R
10 Upright Rows
10 Pushups
10 Lunge Rows L/R
10 Hardstyle Swings L/R
Repeat everything for 9 reps each...
Then 8, 7, 6, 5, 4, 3, 2, 1 =)
Work for the Weekend!
Thursday, October 21, 2010
10/21/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a sandbag.
Warmup:
Jumping Jacks x30
Mt. Climbers x30 seconds
25 Jumping Jacks
Mt. Climbers x25 seconds
Jumping Jacks x20
Mt. Climbers x20 seconds
Jumping Jacks x15
Mt. Climbers x15 seconds
Workout:
10 Sandbag Clean and Jerk
10 Sandbag Good Mornings
10 Sandbag Back Squats
10 Sandbag Jump Squats
Rest.
9 Sandbag Clean and Jerk
9 Sandbag Good Mornings
9 Sandbag Back Squats
9 Sandbag Jump Squats
Rest.
Repeat for 8, 7, 6, 5, 4, 3, 2, 1 =)
Simple, yet painful...enjoy!
End:
Bodyweight Squats x1 minute
Stretch!
Lower Focus Workout
You will need a sandbag.
Warmup:
Jumping Jacks x30
Mt. Climbers x30 seconds
25 Jumping Jacks
Mt. Climbers x25 seconds
Jumping Jacks x20
Mt. Climbers x20 seconds
Jumping Jacks x15
Mt. Climbers x15 seconds
Workout:
10 Sandbag Clean and Jerk
10 Sandbag Good Mornings
10 Sandbag Back Squats
10 Sandbag Jump Squats
Rest.
9 Sandbag Clean and Jerk
9 Sandbag Good Mornings
9 Sandbag Back Squats
9 Sandbag Jump Squats
Rest.
Repeat for 8, 7, 6, 5, 4, 3, 2, 1 =)
Simple, yet painful...enjoy!
End:
Bodyweight Squats x1 minute
Stretch!
Wednesday, October 20, 2010
10/20/2010 Workouut of the Day
Fitness XT
Core Focus
You will need a light and double moderate kettlebells.
Warmup:
With your double bells...
Side Bends x1 minute
Then immediately Farmers Walk x1 minute
Repeat x3 sets
Workout:
Complete the following exercises STANDING:
Ribbons x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Woodchoppers x30 seconds L/R
One Hand Hardstyle Swings x30 seconds L/R
Upright Rows x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Front Plank x1 minute
Complete the following exercises KNEELING:
Ribbons x1 minute
Alternating Off the Floor Cleans x1 minute
Woodchoppers x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Upright Rows x1 minute
Alternating Off the Floor Cleans x1 minute
Front Plank x1 minute
Complete the following exercises SEATED (on floor, not chairs - sitting on chairs is not working out!)
Ribbons x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Woodchoppers x30 seconds L/R
Two Hands on bell Get Up Sit Ups x1 minute
Upright Rows x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Front Plank x1 minute
End:
Alternating Get Up Sit Ups (1 rep L/R back and forth) x3 minutes
Core Focus
You will need a light and double moderate kettlebells.
Warmup:
With your double bells...
Side Bends x1 minute
Then immediately Farmers Walk x1 minute
Repeat x3 sets
Workout:
Complete the following exercises STANDING:
Ribbons x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Woodchoppers x30 seconds L/R
One Hand Hardstyle Swings x30 seconds L/R
Upright Rows x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Front Plank x1 minute
Complete the following exercises KNEELING:
Ribbons x1 minute
Alternating Off the Floor Cleans x1 minute
Woodchoppers x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Upright Rows x1 minute
Alternating Off the Floor Cleans x1 minute
Front Plank x1 minute
Complete the following exercises SEATED (on floor, not chairs - sitting on chairs is not working out!)
Ribbons x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Woodchoppers x30 seconds L/R
Two Hands on bell Get Up Sit Ups x1 minute
Upright Rows x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Front Plank x1 minute
End:
Alternating Get Up Sit Ups (1 rep L/R back and forth) x3 minutes
Tuesday, October 19, 2010
10/19/2010 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Push Presses x10 L/R
Repeat with moderate and then heavy bell.
Workout:
Heavy Two Hand Hardstyle Swings x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bent Over Rows x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bell Cleans x30 seconds On/30 seconds Off x4 sets
Rest.
Renegade Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Chest Level Swings x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Lunge Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
End:
Pushups and Kickbacks...
10 Pushups on Bell Handles
10 Kickbacks on Bell Handles
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1
Upper Focus Workout
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Push Presses x10 L/R
Repeat with moderate and then heavy bell.
Workout:
Heavy Two Hand Hardstyle Swings x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bent Over Rows x30 seconds On/30 seconds Off x4 sets
Rest.
Double Bell Cleans x30 seconds On/30 seconds Off x4 sets
Rest.
Renegade Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Chest Level Swings x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
Lunge Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.
End:
Pushups and Kickbacks...
10 Pushups on Bell Handles
10 Kickbacks on Bell Handles
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1
Monday, October 18, 2010
10/18/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a moderate and a heavy bell.
Warmup:
30 Two Hand Hardstyle Swings
30 Bodyweight Squats
25Two Hand Hardstyle Swings
25 Kbell Goblet Squats
20 Two Hand Hardstyle Swings
20 Jump Squats
Workout:
Forward Lunges Left x15
Overhead Quarter Squats Left x15
Forward Lunges Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Mt. Climbers x20 sec ON 10 sec OFF x4 sets
Step Back Lunges Left x15
Single Arm Sumo Squats Left x15
Step Back Lunges Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Jump Squats x20 sec ON 10 sec OFF x4 sets
Side Lunge Left x15
Overhead Quarter Squats Left x15
Side Lunge Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Lunge/Scissor Jumps x20 sec ON 10 sec OFF x4 sets
Front Squats Left x15
Single Arm Sumo Squats Left x15
Front Squats Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Burpees x20 sec ON 10 sec OFF x4 sets
End:
5 Overhead Quarter Squats L/R
5 Single Arm Sumo Squats
Then repeat for 4, 3, 2, 1
Lower Focus
You will need a moderate and a heavy bell.
Warmup:
30 Two Hand Hardstyle Swings
30 Bodyweight Squats
25Two Hand Hardstyle Swings
25 Kbell Goblet Squats
20 Two Hand Hardstyle Swings
20 Jump Squats
Workout:
Forward Lunges Left x15
Overhead Quarter Squats Left x15
Forward Lunges Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Mt. Climbers x20 sec ON 10 sec OFF x4 sets
Step Back Lunges Left x15
Single Arm Sumo Squats Left x15
Step Back Lunges Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Jump Squats x20 sec ON 10 sec OFF x4 sets
Side Lunge Left x15
Overhead Quarter Squats Left x15
Side Lunge Right x15
Overhead Quarter Squats Right x15
2 minute Bodyweight Sprint...
Lunge/Scissor Jumps x20 sec ON 10 sec OFF x4 sets
Front Squats Left x15
Single Arm Sumo Squats Left x15
Front Squats Right x15
Single Arm Sumo Squats Right x15
2 minute Bodyweight Sprint...
Burpees x20 sec ON 10 sec OFF x4 sets
End:
5 Overhead Quarter Squats L/R
5 Single Arm Sumo Squats
Then repeat for 4, 3, 2, 1
Thursday, October 14, 2010
10/14/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a light, moderate, heavy, and super heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Front Squats x10 L/R
Push Presses x10 L/R
Repeat with moderate and heavy bell.
Workout:
Starting with your light bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Moderate bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Heavy bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
NEXT...
Starting with your heavy bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Moderate bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Light bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
End:
Heavy Bell Swings x5 L/R then Front Squats x5 L/R
Moderate Bell Swings x10 L/R then Front Squats x10 L/R
Light Bell Swings x15 L/R then Front Squats x15 L/R
Lower Focus
You will need a light, moderate, heavy, and super heavy bell.
Warmup:
Light Bell...
Swings x10 L/R
Cleans x10 L/R
Front Squats x10 L/R
Push Presses x10 L/R
Repeat with moderate and heavy bell.
Workout:
Starting with your light bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Moderate bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
Heavy bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right
Sumo Squats with your super heavy bell x1 minute
NEXT...
Starting with your heavy bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Moderate bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
Light bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right
Alternating GS Deadlifts with your super heavy bell x1 minute
End:
Heavy Bell Swings x5 L/R then Front Squats x5 L/R
Moderate Bell Swings x10 L/R then Front Squats x10 L/R
Light Bell Swings x15 L/R then Front Squats x15 L/R
Wednesday, October 13, 2010
10/13/10 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Figure 8 to a Hold x1 minute
10 Swings L/R
Moderate Bell: Figure 8 to a Hold x1 minute
10 Cleans L/R
Heavy Bell: Figure 8 to a Hold x1 minute
10 Push Presses L/R
Workout:
One Hand Swings
5, 10, 15, 10, 5 L/R
20 Russian Twists in between each set
Get Up Sit Up Ladder
5, 4, 3, 2, 1 L/R
Cross Cleans
5, 10, 15, 10, 5 L/R
10 Pushups in between each set
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Snatches
5, 10, 15, 10, 5 L/R
10 Off the Deck Get Ups in between each set
End:
3 minute Plank...no rest!
Front, Right, Front, Left x30 seconds
Front, Right, Front, Left x15 seconds
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Figure 8 to a Hold x1 minute
10 Swings L/R
Moderate Bell: Figure 8 to a Hold x1 minute
10 Cleans L/R
Heavy Bell: Figure 8 to a Hold x1 minute
10 Push Presses L/R
Workout:
One Hand Swings
5, 10, 15, 10, 5 L/R
20 Russian Twists in between each set
Get Up Sit Up Ladder
5, 4, 3, 2, 1 L/R
Cross Cleans
5, 10, 15, 10, 5 L/R
10 Pushups in between each set
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Snatches
5, 10, 15, 10, 5 L/R
10 Off the Deck Get Ups in between each set
End:
3 minute Plank...no rest!
Front, Right, Front, Left x30 seconds
Front, Right, Front, Left x15 seconds
Tuesday, October 12, 2010
Upcoming Competitions
Calling all GS Gireviks...
There are two upcoming competitions in our area!
Synergy Turkeybell Sport Invitational
Saturday, November 13th
Aurora, Illinois
Weigh Ins: 10am
Rules Meeting: 10:30am
Flights Begin at 11am
Main Events:
Biathlon (Snatch and Jerk)
Long Cycle
Men's One Arm Long Cycle
Women's Two Arm Long Cycle
For more information and to register for this event, go to:
http://www.stumbleupon.com/su/8fjY7J/www.bobgarontraining.com/synergy-turkeybell-sport-invitational/r:f
Southeast MI Kettlebell Open
Saturday, December 11th
Lake Orion, MI
Main Events:
Biathlon
Long Cycle
Triathlon Relay
For more information check out:
http://www.facebook.com/photo.php?fbid=1649480794724&set=a.1605058924205.88284.1168104468&ref=nf#!/event.php?eid=155907231107003
There are two upcoming competitions in our area!
Synergy Turkeybell Sport Invitational
Saturday, November 13th
Aurora, Illinois
Weigh Ins: 10am
Rules Meeting: 10:30am
Flights Begin at 11am
Main Events:
Biathlon (Snatch and Jerk)
Long Cycle
Men's One Arm Long Cycle
Women's Two Arm Long Cycle
For more information and to register for this event, go to:
http://www.stumbleupon.com/su/8fjY7J/www.bobgarontraining.com/synergy-turkeybell-sport-invitational/r:f
Southeast MI Kettlebell Open
Saturday, December 11th
Lake Orion, MI
Main Events:
Biathlon
Long Cycle
Triathlon Relay
For more information check out:
http://www.facebook.com/photo.php?fbid=1649480794724&set=a.1605058924205.88284.1168104468&ref=nf#!/event.php?eid=155907231107003
10/12/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Snatches....
5, 10, 15, 10, 5 L/R
Workout:
EDT (Escalating Density Training)
Snatches x10 minutes (with your moderate bell)
Switch arms every 3-5 reps
Rest as needed.
Next...
Overhead Holds and Swings (with your moderate/heavy bell)
Overhead Hold x1 minute LEFT
Then immediately One Hand Swings LEFT x1 minute
Overhead Hold x1 minute RIGHT
Then immediately One Hand Swings RIGHT x 1 minute
Repeat x3 sets
End:
Snatches and Burpees
Snatch x5 L/R then 5 Burpees
Repeat x4, 3, 2, 1
Happy Workouts Everyone!
Upper Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Snatches....
5, 10, 15, 10, 5 L/R
Workout:
EDT (Escalating Density Training)
Snatches x10 minutes (with your moderate bell)
Switch arms every 3-5 reps
Rest as needed.
Next...
Overhead Holds and Swings (with your moderate/heavy bell)
Overhead Hold x1 minute LEFT
Then immediately One Hand Swings LEFT x1 minute
Overhead Hold x1 minute RIGHT
Then immediately One Hand Swings RIGHT x 1 minute
Repeat x3 sets
End:
Snatches and Burpees
Snatch x5 L/R then 5 Burpees
Repeat x4, 3, 2, 1
Happy Workouts Everyone!
Monday, October 11, 2010
10/11/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Two Hand Swings x30
Mountain Climbers x30 seconds
Two Hand Swings x25
Mountain Climbers x25 seconds
Two Hand Swings x20
Mountain Climbers x20 seconds
Two Hand Swings x15
Mountain Climbers x15 seconds
Workout:
Two Hand Hardstyle Swings x1 minute
Forward Lunges x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Step Back Lunges x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Sumo Squats x30 seconds then immediately 30 seconds Heavy Two Hand Hardstyle Swings
Repeat x2 sets with no rest!
Repeat the above x3 sets
End:
10 GS Deadlifts L/R
10 Squat Thrusters L/R
20 Two Hand Hardstyle Swings
Rest.
5 GS Deadlifts L/R
5 Squat Thrusters L/R
10 Two Hand Hardstyle Swings
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Two Hand Swings x30
Mountain Climbers x30 seconds
Two Hand Swings x25
Mountain Climbers x25 seconds
Two Hand Swings x20
Mountain Climbers x20 seconds
Two Hand Swings x15
Mountain Climbers x15 seconds
Workout:
Two Hand Hardstyle Swings x1 minute
Forward Lunges x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Step Back Lunges x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Sumo Squats x30 seconds then immediately 30 seconds Heavy Two Hand Hardstyle Swings
Repeat x2 sets with no rest!
Repeat the above x3 sets
End:
10 GS Deadlifts L/R
10 Squat Thrusters L/R
20 Two Hand Hardstyle Swings
Rest.
5 GS Deadlifts L/R
5 Squat Thrusters L/R
10 Two Hand Hardstyle Swings
Friday, October 8, 2010
10/8/2010 Workout of the Day
Fitness XT
Upper Body Focus
You will need moderate double bells.
This is a GREAT back to basics workout.
Warmup:
Bodyweight Squats x1 minute
Alternating Swings x1 minute
Alternating Forward Bodyweight Lunges x1 minute
Swinging Cleans x30 seconds L/R
Alternating Step Back Bodyweight Lunges x1 minute
Push Press x30 seconds L/R
Workout:
Complete the following exercises with little/no rest inbetween...
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position but try not to put the bells down.
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position
End:
Bent Over Rows and Pushups Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Upper Body Focus
You will need moderate double bells.
This is a GREAT back to basics workout.
Warmup:
Bodyweight Squats x1 minute
Alternating Swings x1 minute
Alternating Forward Bodyweight Lunges x1 minute
Swinging Cleans x30 seconds L/R
Alternating Step Back Bodyweight Lunges x1 minute
Push Press x30 seconds L/R
Workout:
Complete the following exercises with little/no rest inbetween...
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position but try not to put the bells down.
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Double Military Press x2 minutes
Rest in the rack position
End:
Bent Over Rows and Pushups Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thursday, October 7, 2010
10/7/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need double moderate kettlebells and a heavy kettlebell.
Warmup:
Alternating Forward Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x10 L/R
Bodyweight Squats x1 minute
One Hand Hardstyle Swings x15 L/R
Alternating Step Back Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x20 L/R
Workout:
Single Bell Front Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Front Squats x20
Double Bell Swings x20
Lunge Jumps x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell GS Deadlifts x10 L/R
Single Bell Swinging Cleans x10 L/R
Double Bell GS Deadlifts x20
Double Bell Swinging Cleans x20
Jump Squats x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell Sumo Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Sumo Squats x20
Double Bell Swings x20
Mountain Climbers x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
End:
Overhead Quarter Squats x10 L/R
x3 sets
Lower Focus Workout
You will need double moderate kettlebells and a heavy kettlebell.
Warmup:
Alternating Forward Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x10 L/R
Bodyweight Squats x1 minute
One Hand Hardstyle Swings x15 L/R
Alternating Step Back Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x20 L/R
Workout:
Single Bell Front Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Front Squats x20
Double Bell Swings x20
Lunge Jumps x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell GS Deadlifts x10 L/R
Single Bell Swinging Cleans x10 L/R
Double Bell GS Deadlifts x20
Double Bell Swinging Cleans x20
Jump Squats x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
Single Bell Sumo Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Sumo Squats x20
Double Bell Swings x20
Mountain Climbers x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes
End:
Overhead Quarter Squats x10 L/R
x3 sets
Wednesday, October 6, 2010
10/6/2010 Workout of the Day
Fitness XT
Core Focus Workout
You will need a light and moderate bell.
Warmup:
Around the Body Pass x10 L/R
One Hand Swings x10 L/R
Swinging Cleans x10 L/R
Push Presses x10 L/R
Workout:
One Hand Swings x10 L/R
Get Up Sit Ups x5 L/R
Two Hand Swings x20
Two Hand Get Up Sit Ups (hold the bell straight over top of your chest with both hands, palms on the bell) x10
Front Plank x1 minute
Burpees x10
Get Up Sit Ups x5 L/R
Burpees x10
Two Hand Get Up Sit Ups x10
Side Plank x30 seconds L/R
Cross Cleans x10 L/R
Get Up Sit Ups x5 L/R
Cross Cleans x10 L/R
Two Hand Get Up Sit Ups x10
Top of Pushup Position Plank
Push Presses x10 L/R
Get Up Sit Ups x5 L/R
Push Presses x10 L/R
Two Hand Get Up Sit Ups x10
Arms Extended Side Plank x30 seconds L/R
End:
5 Russian Twists
5 Kbell Sit Ups
Repeat for 4, 3, 2, 1
Enjoy :)
Core Focus Workout
You will need a light and moderate bell.
Warmup:
Around the Body Pass x10 L/R
One Hand Swings x10 L/R
Swinging Cleans x10 L/R
Push Presses x10 L/R
Workout:
One Hand Swings x10 L/R
Get Up Sit Ups x5 L/R
Two Hand Swings x20
Two Hand Get Up Sit Ups (hold the bell straight over top of your chest with both hands, palms on the bell) x10
Front Plank x1 minute
Burpees x10
Get Up Sit Ups x5 L/R
Burpees x10
Two Hand Get Up Sit Ups x10
Side Plank x30 seconds L/R
Cross Cleans x10 L/R
Get Up Sit Ups x5 L/R
Cross Cleans x10 L/R
Two Hand Get Up Sit Ups x10
Top of Pushup Position Plank
Push Presses x10 L/R
Get Up Sit Ups x5 L/R
Push Presses x10 L/R
Two Hand Get Up Sit Ups x10
Arms Extended Side Plank x30 seconds L/R
End:
5 Russian Twists
5 Kbell Sit Ups
Repeat for 4, 3, 2, 1
Enjoy :)
Tuesday, October 5, 2010
10/5/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need double moderate bells.
Warmup:
Farmers Walk x1 minute
Renegade Rows x5 L/R
Farmers Walk x1 minute
Pushups on bell handles x5
Farmers Walk x1 minute
Double Swings x5
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x20 reps
Farmers Walk x1 minute
Pushups on bell handles x10
Double Cleans x10
1 Pushup then immediately jump up and double clean the bells once and repeat x15
Farmers Walk x1 minute
Renegade Rows x10 L/R
Burpees x10
Renegade Row Left, Renegade Row Right, then Burpee x10
Farmers Walk x1 minute
End:
Turkish Get Ups
3 reps L/R then 2, 1
Upper Focus Workout
You will need double moderate bells.
Warmup:
Farmers Walk x1 minute
Renegade Rows x5 L/R
Farmers Walk x1 minute
Pushups on bell handles x5
Farmers Walk x1 minute
Double Swings x5
Workout:
Upright Rows x10
Cross Cleans x10 L/R
Cross Clean Left, Cross Clean Right, Upright Row x20 reps
Farmers Walk x1 minute
Pushups on bell handles x10
Double Cleans x10
1 Pushup then immediately jump up and double clean the bells once and repeat x15
Farmers Walk x1 minute
Renegade Rows x10 L/R
Burpees x10
Renegade Row Left, Renegade Row Right, then Burpee x10
Farmers Walk x1 minute
End:
Turkish Get Ups
3 reps L/R then 2, 1
Monday, October 4, 2010
10/4/10 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Figure 8 x30 seconds
Bodyweight Squats x20
Figure 8 x45 seconds
Alternating Forward Bodyweight Lunges x10 L/R
Figure 8 x1 minute
Workout:
Sumo Squats x20
Heavy Two Hand Hardstyle Swings x20
Single Arm Sumo Squats x10 L/R
Heavy One Hand Hardstyle Swings x10 L/R
Alternating Forward Bodyweight Lunges x1 minute
Two Hand GS Deadlift x20
Off the Floor Cleans x10 L/R
Single Arm GS Deadlift x10 L/R
Off the Floor Cleans x10 L/R
Alternating Step Back Bodyweight Lunges x1 minute
Sumo Squats x10
Heavy Two Hand Hardstyle Swings x10
Single Arm Sumo Squats x5 L/R
Heavy One Hand Hardstyle Swings x5 L/R
Alternating Forward Bodyweight Lunges x30 seconds
Two Hand GS Deadlift x10
Off the Floor Cleans x5 L/R
Single Arm GS Deadlifts x5 L/R
Off the Floor Cleans x5 L/R
Alternating Step Back Bodyweight Lunges x30 seconds
End:
Moderate Bell Swings x2 minutes...
Two Hand x30 seconds
Right x30 seconds
Left x30 seconds
Alternating x30 seconds
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Figure 8 x30 seconds
Bodyweight Squats x20
Figure 8 x45 seconds
Alternating Forward Bodyweight Lunges x10 L/R
Figure 8 x1 minute
Workout:
Sumo Squats x20
Heavy Two Hand Hardstyle Swings x20
Single Arm Sumo Squats x10 L/R
Heavy One Hand Hardstyle Swings x10 L/R
Alternating Forward Bodyweight Lunges x1 minute
Two Hand GS Deadlift x20
Off the Floor Cleans x10 L/R
Single Arm GS Deadlift x10 L/R
Off the Floor Cleans x10 L/R
Alternating Step Back Bodyweight Lunges x1 minute
Sumo Squats x10
Heavy Two Hand Hardstyle Swings x10
Single Arm Sumo Squats x5 L/R
Heavy One Hand Hardstyle Swings x5 L/R
Alternating Forward Bodyweight Lunges x30 seconds
Two Hand GS Deadlift x10
Off the Floor Cleans x5 L/R
Single Arm GS Deadlifts x5 L/R
Off the Floor Cleans x5 L/R
Alternating Step Back Bodyweight Lunges x30 seconds
End:
Moderate Bell Swings x2 minutes...
Two Hand x30 seconds
Right x30 seconds
Left x30 seconds
Alternating x30 seconds
Friday, October 1, 2010
Synergy Turkeybell Sport Invitational
Synergy Kettlebell Training and the IKFF are holding the Turkeybell Sport Invitational on Saturday November 13th, 2010 in Aurora, Illinois. Fitness XT will be there to represent and to have another awesome kettlebell sport competition experience!
Main Events:
Biathlon (Snatch & Jerk[men use 2 bells for Jerk])
Long Cycle(women use one bell & men use 2)
Snatch Only
3 Special Events:
Men’s One Arm Long Cycle (4 Min. Set)
Women’s Two Arm Long Cycle (4 Min. Set)
Youth(5-10yrs.) 3-10 min Snatch & Long Cycle Event
Each participant chooses their bell weight to use during their set.
Participants may choose more than one event to perform. (Ex. You may choose one of the Main Events and one of the Special Events.)
Weigh-ins are at 10:00am
Brief rules meeting at 10:30am
Flights begin at 11:00am
Bring any friends of yours who want to watch and/or participate.
Let’s grow this sport together!
For more information and to register click here...
http://www.bobgarontraininport-invitational
Main Events:
Biathlon (Snatch & Jerk[men use 2 bells for Jerk])
Long Cycle(women use one bell & men use 2)
Snatch Only
3 Special Events:
Men’s One Arm Long Cycle (4 Min. Set)
Women’s Two Arm Long Cycle (4 Min. Set)
Youth(5-10yrs.) 3-10 min Snatch & Long Cycle Event
Each participant chooses their bell weight to use during their set.
Participants may choose more than one event to perform. (Ex. You may choose one of the Main Events and one of the Special Events.)
Weigh-ins are at 10:00am
Brief rules meeting at 10:30am
Flights begin at 11:00am
Bring any friends of yours who want to watch and/or participate.
Let’s grow this sport together!
For more information and to register click here...
http://www.bobgarontrainin
10/1/10 Workout of the Day
Fitness XT
Upper Focus Workout
You will need a sandbag and a moderate kettlebell.
Warmup:
Kettlebell Cleans x5 L/R
Sandbag Cleans x5
Kettlebell Push Press x5 L/R
Sandbag Push Press x5 L/R
Kettlebell Clean and Press x5 L/R
Sanadbag Clean and Press x5
Workout:
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Cleans
10 Kettlebell Cleans L/R
10 Squatting Bicep Crush Curls
10 Sandbag Push Press
10 Kettlebell Push Press
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Clean and Press
10 Kettlebell Clean and Press
10 Squatting Bicep Crush Curls
Repeat the sequence x8, 6, 4, and 2 reps
End:
5 Sandbag Clean and Press, 5 Burpees
4 Sandbag Clean and Press, 4 Burpees
Repeat for 3,2,1
Upper Focus Workout
You will need a sandbag and a moderate kettlebell.
Warmup:
Kettlebell Cleans x5 L/R
Sandbag Cleans x5
Kettlebell Push Press x5 L/R
Sandbag Push Press x5 L/R
Kettlebell Clean and Press x5 L/R
Sanadbag Clean and Press x5
Workout:
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Cleans
10 Kettlebell Cleans L/R
10 Squatting Bicep Crush Curls
10 Sandbag Push Press
10 Kettlebell Push Press
10 Kettlebell Overhead Tricep Extensions
10 Sandbag Clean and Press
10 Kettlebell Clean and Press
10 Squatting Bicep Crush Curls
Repeat the sequence x8, 6, 4, and 2 reps
End:
5 Sandbag Clean and Press, 5 Burpees
4 Sandbag Clean and Press, 4 Burpees
Repeat for 3,2,1
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