Workout of the Day!

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout

You will need Various Kettlebells, a Free Standing Cable Machine & your body….
You will also need STRENGTH & FOCUS….Rock on Grasshopper!

Warm up:
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Wide hand placement/chest
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Narrow hand placement/triceps

Work Out:
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Light Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Medium Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Heavy Bell
Rest

Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Rest

Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Moderate Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Heavy Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Xtra Heavy Bell (no whining!)
Rest

Single Handle Cable Machine Wood chops High to Low x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Single Handle Cable Machine Wood chops Low to High x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Rest

Seated Military Press or Get up Sit ups L/R 1.2.3.4.5.4.3.2.1 = OUCH!

Life is good…even on a bad day! =)
Liberty

Liberty’s Favorite Leg Workout

FITNESSXT

Warm up
Sandbag x 10 Front Squatsandbag Overhead throws down room back
Sandbag x 10 Front Squats
Sandbag Overhead throws down room backwards
Sandbag x 10 Front Squats
Sandbag Walking Lunges down room
Rest if needed, then
Sandbag x 10 Front Squats
Sandbag Walking Lunges down room

Work Out:Heavy Bell High Pull Swings x 10 Left/Right
Sandbag x 10 Front Squats
Heavy Bell GS Deadslifts x 10 Left/Right
Sandbag x 10 Front Squats
Rest

Heavy Bell High Pull Swings x 10 Left/Right
Sandbag x 10 Clean & Jerks
Heavy Bell GS Deadlifts x 10 Left/Right
Sandbag x 10 Clean & Jerks
Rest

Heavy Bell High Pull Swings x 10 Left/Right
Sandbag Alternating Step Back Lunges x 10 Left/Right
Heavy Bell GS Deadlifts x 10 Left/Right
Sandbag Alternating Step Back Lunges x 10 Left/Right
Rest

TRX Pistol 1.2.3.4.5.4.3.2.1 = OUCH!

The Legs are gonna’ Feel it!

11/4/2010 Workout of the Day

Fitness XT
Lower Focus

You will need double heavy bells.

Warmup:

Overhead Quarter Squats x5 L/R
One Hand Swings x5 L/R
Overhead Quarter Squats x10 L/R
One Hand Swings x10 L/R
Overhead Quarter Squats x15 L/R
One Hand Swings x15 L/R
Then back down the ladder...

Workout:


Double Swings x10
Double Cleans x10
Double GS Deadlifts x10
Rest.

5 Turkish Get Ups with 5 Quarter Squats at the top L/R

Double Swings x15
Double Cleans x15
Double GS Deadlifts x15
Rest.

5 Turkish Get Ups with 5 Quarter Squats at the top L/R
Double Swings x20
Double Cleans x20
Double GS Deadlifts x20
Rest.

5 Turkish Get Ups with 5 Quarter Squats at the top L/R

Double Swings x15
Double Cleans x15
Double GS Deadlifts x15
Rest.

5 Turkish Get Ups with 5 Quarter Squats at the top L/R

Double Swings x10
Double Cleans x10
Double GS Deadlifts x10
Rest.

End:

5 Turkish Get Ups with 5 Quarter Squats at the top L/R

11/3/2010 Workout of the Day

Fitness XT
Core Focus

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

Warmup:

5 Burpees
Two Hand Swings x30 seconds
10 Burpees
One Hand Swings x30 seconds L/R
15 Burpees
Alternating Swings x1 minute
10 Burpees
One Hand Swings x30 seconds L/R
5 Burpees
Two Hand Swings x30 seconds

Workout:

Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Santch x5 L/R
Light Snatch x5 L/R

30 seconds of each of the following with little/no rest...
Front Plank
Russian Twists
Right Side Plank
Mt. Climbers
Left Side Plank
Russian Twists
Front Plank

Then...
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/R
Light Snatch x5 L/R

1 minute of each of the following with little/no rest...
Alternating Get Up Sit Ups (switch sides every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups

Then...
Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/R
Light Snatch x5 L/R

30 seconds of each of the following with little/no rest...
Front Plank
Russian Twists
Right Side Plank
Mt. Climbers
Left Side Plank
Russian Twists
Front Plank

End:

Light Snatch x5 L/R
Moderate Snatch x5 L/R
Heavy Snatch x5 L/R
Moderate Snatch x5 L/r
Light Snatch x5 L/R

11/2/2010 Workout of the Day

Fitness XT
Upper Focus Workout

You will need double moderate bells.

Warmup:

Snatch x30 seconds
Overhead Hold x30 seconds
Repeat on other side...
Then Figure 8 to a Hold x1 minute
Repeat x3 sets

Workout:

10 min EDT...
Snatches and Renegade Rows
5 Snatches L/R
5 Renegade Rows L/R
Go back and forth between the two exercises x10 minutes

Hold double bells in the rack position x2 minutes

10 min EDT...
Pushups and Military Presses
5 Pushups
5 Presses L/R
Go back and forth between the two exercises x10 minutes

Hold double bells in the rack position x2 minutes

End:

Top of Pushup Position Plank on bells...
Hold Plank x15 seconds
Mt. Climbers x15 seconds
Repeat x4 with no rest = done!

:-) Enjoy!

11/1/10 Workout of the Day

Fitness XT
Lower Focus

You will need a moderate bell and a TRX System.

Warmup:

Swing, Catch, Squat x3 minutes

Workout:

Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute

TRX Pistols Ladder...
5, 4, 3, 2, 1 R/L

Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute

TRX Cross Over Lunges Ladder...
5, 4, 3, 2, 1 R/L

Alternating Clean and Front Squat x1 minute
Alternating Clean and Forward Lunge x1 minute
Alternating Clean and Squat Thruster x1 minute
Alternating Clean and Step Back Lunge x1 minute

End:

TRX Mountain Climbers
15 seconds ON 15 seconds OFF x3 minutes