FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Need a chair…
Warm up:
Walking Inch worm down the floor and back
Then Seated Chair Press for 5 sets of 5 L/R = 25 reps
All Exercises to be performed as a Superset
Rest as needed. Enjoy!
Work Out:
Lite/Moderate Bell – 1 Hand Swing L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Tricep Dips on chair between each set….Rest as needed.
Moderate bell – Lunge Rows L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Incline pushups on bell handles and feet on chair between each set….
Rest as needed.
Moderate Bell – 1 Hand Swinging Cleans L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with Strict Military Shoulder press x 5 L/R between each set….Rest as needed.
Seated in Chair Cleans (or Shoulder Presses) for 5 sets of 10 reps alternating L/R = 50 reps
Rest as needed.
End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Kettlebell Jerks 2,4,6,8,10,8,6,4,2,4,6,8,10 (or Push press if they can’t do Jerks).
Superset with 5 Pushups between each set….Rest as needed.
Done!
Sunday, December 26, 2010
Friday, December 17, 2010
Workout of the Day
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Core Focus Workout
Warm up:
1 Cross Clean L/R with 1 burpee in between x 30 = Ouch!
Rest
Bear Crawls with Row x 5 L/R then 10 knee ins/outs…4,3,2,1
Work Out:
Get up Sit ups… choose your weapon!...May need a butt pad!
With 1 Kb held by horns either overhead or at chest or 1 Sandbag
…..At Top of Sit up Lean back slightly and do 5 frog kicks
X 5 sets
Superset with Below**
Repeat but do 5 bicycle forward & Backwards at top
X 5 sets
Superset with Below**
Repeat but do 5 Scissor Kicks at top
X 5 sets
Superset with Below**
**Superset for above Exercises: Squat Thrusters…
Starting out of a Cross Clean and add 1 Windmill at the Top
X 5 L/R
Rest
Then, 2 Handed Swings x 10 with 1 Kb grabbed by horns and do Overhead Wood Chops x 5
X 5 sets non-stop = 50 Swings & 25 Wood Chops!
Rest
Liberty Ab Torture: Laying on mat with two Kettlebells pressed overhead: Perform these sets non-stop with bells pressed: leg circles right x 10, leg circles left x 10, leg scissors x 10, frog kicks x 10, Flutter kicks x 10, hold feet 6” off floor to center, raise legs then lower to right angle 6” off of floor, raise legs then lower to left angle 6” off of floor, back to center and hold feet 6” off floor …keep going if you can! = OUCH!
End/If time:
Plank for 1 minute Center, 30 Seconds Left, 30 seconds right.
Done!
Don’t Yack up the Xmas Cookies!
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Core Focus Workout
Warm up:
1 Cross Clean L/R with 1 burpee in between x 30 = Ouch!
Rest
Bear Crawls with Row x 5 L/R then 10 knee ins/outs…4,3,2,1
Work Out:
Get up Sit ups… choose your weapon!...May need a butt pad!
With 1 Kb held by horns either overhead or at chest or 1 Sandbag
…..At Top of Sit up Lean back slightly and do 5 frog kicks
X 5 sets
Superset with Below**
Repeat but do 5 bicycle forward & Backwards at top
X 5 sets
Superset with Below**
Repeat but do 5 Scissor Kicks at top
X 5 sets
Superset with Below**
**Superset for above Exercises: Squat Thrusters…
Starting out of a Cross Clean and add 1 Windmill at the Top
X 5 L/R
Rest
Then, 2 Handed Swings x 10 with 1 Kb grabbed by horns and do Overhead Wood Chops x 5
X 5 sets non-stop = 50 Swings & 25 Wood Chops!
Rest
Liberty Ab Torture: Laying on mat with two Kettlebells pressed overhead: Perform these sets non-stop with bells pressed: leg circles right x 10, leg circles left x 10, leg scissors x 10, frog kicks x 10, Flutter kicks x 10, hold feet 6” off floor to center, raise legs then lower to right angle 6” off of floor, raise legs then lower to left angle 6” off of floor, back to center and hold feet 6” off floor …keep going if you can! = OUCH!
End/If time:
Plank for 1 minute Center, 30 Seconds Left, 30 seconds right.
Done!
Don’t Yack up the Xmas Cookies!
Monday, December 13, 2010
Workout of the Day
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
Light Bell: 2 handed Snatch, Superset with Pushups (on knuckles if you can)
1,2,3,4,5,4,3,2,1
All Exercises to be performed as a Superset
Rest as needed. Enjoy!
Work Out:
Strict Military Press Ladder,
Superset with TRX 1 Arm Rows:
2,4,6,8,10,8,6,4,2,4,6,8,10 Left/Right
**Cross off Sets as you complete them!!
End: 2 Handed snatch x 10 superset with 5 Pushups x 3-5 sets….Done!
Healthy Holidays!
Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
Light Bell: 2 handed Snatch, Superset with Pushups (on knuckles if you can)
1,2,3,4,5,4,3,2,1
All Exercises to be performed as a Superset
Rest as needed. Enjoy!
Work Out:
Strict Military Press Ladder,
Superset with TRX 1 Arm Rows:
2,4,6,8,10,8,6,4,2,4,6,8,10 Left/Right
**Cross off Sets as you complete them!!
End: 2 Handed snatch x 10 superset with 5 Pushups x 3-5 sets….Done!
Healthy Holidays!
Liberty
Thursday, December 9, 2010
Workout of the Day!
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Body Focus Workout
Warm up:
Moderate Bell Swing/Catch/Squat
1,2,3,4,5,4,3,2,1
(Perform # on both Swing and Squat)
Gym Boss Cadence Day…. 4 Second Cadence x 7 L/R or 14 reps total:
All Superset with 30 Second Sets of Sumo Squats. FUN!
Work Out:
Over Shoulder Sandbag Squats Left/Right
30 Seconds HEAVY Sumo Squats
Single Bell Front Squats Left/Right
30 Seconds HEAVY Sumo Squats
Rest
TRX Pistol Left/Right (weight or no weight)
30 Seconds HEAVY Sumo Squats
Split Lunge Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Sandbag Back Squats
30 Seconds HEAVY Sumo Squats
Heavy KB Deads Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Optional: Multi Directional Lunge with bell or sandbag held any way you choose.
2 times around the Clock
Liberty Special: With Two Ketttlebells: Perform 3 sets of this non-stop: Suitcase Deadlifts x 5, Suitcase Split Lunge x 5, Kb front squats x 5 = OUCH!
End: 3 second Cadence: Hold at top and then at bottom
1. Back Squat
2. Jump Squats – No hold at top =)
3. Goblet Squat
4. You choose one….
Happy Leg Day!
Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Body Focus Workout
Warm up:
Moderate Bell Swing/Catch/Squat
1,2,3,4,5,4,3,2,1
(Perform # on both Swing and Squat)
Gym Boss Cadence Day…. 4 Second Cadence x 7 L/R or 14 reps total:
All Superset with 30 Second Sets of Sumo Squats. FUN!
Work Out:
Over Shoulder Sandbag Squats Left/Right
30 Seconds HEAVY Sumo Squats
Single Bell Front Squats Left/Right
30 Seconds HEAVY Sumo Squats
Rest
TRX Pistol Left/Right (weight or no weight)
30 Seconds HEAVY Sumo Squats
Split Lunge Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Sandbag Back Squats
30 Seconds HEAVY Sumo Squats
Heavy KB Deads Left/Right
30 Seconds HEAVY Sumo Squats
Rest
Optional: Multi Directional Lunge with bell or sandbag held any way you choose.
2 times around the Clock
Liberty Special: With Two Ketttlebells: Perform 3 sets of this non-stop: Suitcase Deadlifts x 5, Suitcase Split Lunge x 5, Kb front squats x 5 = OUCH!
End: 3 second Cadence: Hold at top and then at bottom
1. Back Squat
2. Jump Squats – No hold at top =)
3. Goblet Squat
4. You choose one….
Happy Leg Day!
Liberty
Tuesday, December 7, 2010
Workout of the Day
Hey Gireviks! Here is your workout of the day....be sure to check out our NEW Website at http://www.fitnessxt.com/ for more HOT Kettlebell News!
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout
You’ll need 3 different size Kettlebells (the heaviest being the top of your
snatch capability for 30 seconds, (2) of the medium size bells, a medium sandbag
and a Swiss Ball.
Warm up:
Perform 30 seconds L/R of the Snatch starting with your lightest bell.
With no rest, immediately perform the same with your medium bell, then heaviest bell, then back down to medium and light bell.
This will be a total of 5 minutes of non-stop warm up. Enjoy!
Work Out:
Seated Swiss Ball EDT (Escalated Density Training): Choose 1 bell and Perform a Seated Clean & Press (re-clean each time) switching hands every 1-4 reps for a duration of 5 minutes.
Rules: You cannot switch bells in the middle of the exercise, but you can set it down and rest as much as needed. Count your reps and the next time you perform this same drill you can strive to either increase the number of reps of the weight used. This is a great way to measure improvements in performance.
Rest
Double Medium bell Lying Floor Chest Press x 5 reps, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Partial TGU (Escalated Density Training): Choose 1 bell and Perform a Partial Turkish Get Up (adding 1 strict press at the top of the seated position) switching hands every 1-4 reps for a duration of 5 minutes. See rules above.
Rest
Medium bell Lunge Row x 5 reps L/R, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Medium Sandbag Strict upright Row Row x 5 reps, superset with 5 Sandbag presses and 5 Sandbag Bent over Rows…. X 5 sets total. This one is brutal!! =)
Rest as needed
Medium bell 1 legged (same leg as bell) military shoulder press x 5 reps L/R, superset with 5 Medium bell 1 legged (opposite leg as bell) military shoulder press x 5 reps L/R. Then repeat for 4,3,2,1 reps.
Done!
Building Pecs and Wings of Steel!
Enjoy….Liberty!
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout
You’ll need 3 different size Kettlebells (the heaviest being the top of your
snatch capability for 30 seconds, (2) of the medium size bells, a medium sandbag
and a Swiss Ball.
Warm up:
Perform 30 seconds L/R of the Snatch starting with your lightest bell.
With no rest, immediately perform the same with your medium bell, then heaviest bell, then back down to medium and light bell.
This will be a total of 5 minutes of non-stop warm up. Enjoy!
Work Out:
Seated Swiss Ball EDT (Escalated Density Training): Choose 1 bell and Perform a Seated Clean & Press (re-clean each time) switching hands every 1-4 reps for a duration of 5 minutes.
Rules: You cannot switch bells in the middle of the exercise, but you can set it down and rest as much as needed. Count your reps and the next time you perform this same drill you can strive to either increase the number of reps of the weight used. This is a great way to measure improvements in performance.
Rest
Double Medium bell Lying Floor Chest Press x 5 reps, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Partial TGU (Escalated Density Training): Choose 1 bell and Perform a Partial Turkish Get Up (adding 1 strict press at the top of the seated position) switching hands every 1-4 reps for a duration of 5 minutes. See rules above.
Rest
Medium bell Lunge Row x 5 reps L/R, superset with 5 V inverted handstand pushups…. X 5 sets total.
Rest
Medium Sandbag Strict upright Row Row x 5 reps, superset with 5 Sandbag presses and 5 Sandbag Bent over Rows…. X 5 sets total. This one is brutal!! =)
Rest as needed
Medium bell 1 legged (same leg as bell) military shoulder press x 5 reps L/R, superset with 5 Medium bell 1 legged (opposite leg as bell) military shoulder press x 5 reps L/R. Then repeat for 4,3,2,1 reps.
Done!
Building Pecs and Wings of Steel!
Enjoy….Liberty!
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