FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Focus Workout
Warm up:
Swing, High pull, Snatch combo x 10 L/R x __ sets
Thumb up at head level!! Right in line with your nose….
Have them hold their thumb up in front of their nose with no bell.
Workout:
1. 40 seconds each:
Front Squat left, then Swing/High Pull/Snatch Left…then same on Right.
No rest between sides.
2. Dbl Bell Front Squats to a 10 Second Cadence x 10 reps.
Set bell down between beeps
3. 5 Single Snatch off the Deck, then 5 Dbl Front Squat between L/R = 2 sets
4. Double Bell Squat Thrusters to a 12 Second Cadence x 10 reps.
Set bell down between beeps
Optional: Single Bell and hold @ the top, then 2nd beep = clean & hold bottom.
5. Squat Style TGU with Sandbag over shoulder x 5 L/R
6. Sandbag squat to chair with calf raise at top x 10.
Superset with Good mornings x 10
7. Squat thrusters with Sandbag x 5,
Then hold last one and do 5 alternating step back lunge X 2 sets.
8. 10 Suitcase deadlifts, s/set with 10 dbl swings x 5 sets
9. Split Snatch (Newbies = Heavy 1 Handed Dead Swings) x 6 L/R
Step Back Dragon Lunge (ALTERNATING) – 1 minute
End/If time:
15 seconds on/15 off: Jump Squats or Body Weight Squats (6 cycles)
Single Bell Front Squats 30 Sec L/R (Can use a medicine ball for touch and go Target if needed) = 1min
Eqyptian Squat
Thursday, April 21, 2011
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:
100 Swings of choice
Workout:
Crush Kbell Bicep Curls x 8-12
Superset with:
Seated Shoulder Press x 8 – 12 L/R
And Lying Chest Press x 8 – 12 L/R
(optional laying back on Swiss Ball if cannot get down on floor)
X 3 sets
Lying Skull Krushers x 8-12
Superset with:
Get up Sit up with a Press at Top and bottom of each x 5 L/R
X 3 sets
Kneeling Tricep Extension x 8-12
Superset with:
Kneeling Shoulder Press x 5 L/R
And Kneeling Upright Row x 8 – 12
X 3 sets
Optional:
One or Two Hands Anyhow x 5 L/R
Kick butt!
End:
Hang and Stretch on Bar
Dowel Chest/Shoulder stretches
And/Or Seated Pretzel
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
100 Swings of choice
Workout:
Crush Kbell Bicep Curls x 8-12
Superset with:
Seated Shoulder Press x 8 – 12 L/R
And Lying Chest Press x 8 – 12 L/R
(optional laying back on Swiss Ball if cannot get down on floor)
X 3 sets
Lying Skull Krushers x 8-12
Superset with:
Get up Sit up with a Press at Top and bottom of each x 5 L/R
X 3 sets
Kneeling Tricep Extension x 8-12
Superset with:
Kneeling Shoulder Press x 5 L/R
And Kneeling Upright Row x 8 – 12
X 3 sets
Optional:
One or Two Hands Anyhow x 5 L/R
Kick butt!
End:
Hang and Stretch on Bar
Dowel Chest/Shoulder stretches
And/Or Seated Pretzel
Thursday, April 7, 2011
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: Sandbag (or Kettlebell) x 10 Front Squats Two Hand Kbell GS Dead Swings x 10 X 2-4 Sets Sandbag Back Squats (or Kettlebell Dbl Front Squats) x 10 Split Stance Jump Squats x 10 X 2-4 Sets Rest if needed, then Work Out: Heavy Bell High Pull Swings x 10 Left/Right Sandbag x 10 Front Squats (or Kbell Front Squats) = 5 L/R Heavy Bell GS Deadlifts x 10 Left/Right Sandbag x 10 Front Squats (or Kbell Back Squats) Rest Heavy Bell High Pull Swings x 10 Left/Right Sandbag x 10 Clean & Jerks (or Kbell C/Jerks) = 5 L/R Heavy Bell GS Deadlifts x 10 Left/Right Sandbag x 10 Clean & Jerks (or Kbell C/Jerks) = 5 L/R Rest Heavy Bell High Pull Swings x 10 Left/Right Sandbag Alternating Step Back Lunges (or Kbell) x 10 Left/Right Heavy Bell GS Deadlifts x 10 Left/Right Sandbag Alternating Split Stance Stationary Lunges (or Kbell) x 10 Rest End: Two sets of each for tabata of 30 seconds on 30 seconds off Heavy Two Hand GS Dead Swings Front Squats L/R Step Back Lunges Plie' Squats Stationary Dragon Lunge L/R (Optional): 1 Hand hard style Swings x 100 (10 Left/Right x 5 sets) or Crossack 10 Left/Right x 5 sets = OUCH!
Wednesday, March 16, 2011
Workout of the Day
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Focus Workout
Warm up:
Jungle Gym post/Wall Squats (no weight) x 10
Jungle Gym post/Wall Lunges (no weight) x 10 L/R
Stool Squats with no weight (like a bench squat) x 10
Your Legs are like the wheels on your car ~ It doesn’t matter if your engine is finely tuned without the Wheels to get you there. Enjoy!
Work Out:
Clean off Floor & Front Squat x 5 L/R (re-clean each one)
Add Lunges to Front Squats x 6 rounds
Example:
Clean off Floor, Lunge 5 Left/Right then 5 Front Squat L/R (re-clean each one).
If using Single Bell, then switch hands each time.
Can use Dbls for extra Pleasure….
Rest as needed.
1 Hand GS Dead Swings (Heavy) for 1 minute Left….Rest as needed
Then Repeat Right for 1 minute.
Jungle Gym post/Wall Squats (with weight held in Clean) for 5 sets of 10 reps alternating L/R = 100 reps total.
Rest as needed.
Sandbag Split Squat on balls of feet x 1 minute Left
Superset with Bodyweight, TRX, Kbell or Sandbag Back Squats x 1 minute….
Repeat Right x 1 minute with Superset.
X 2-3 Sets. Rest as needed.
End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Squat Thrusters 2,4,6,8,10,8,6,4,2,4,6,8,10
Superset with 5 Jump Squats between each set….Rest as needed.
Done!
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Focus Workout
Warm up:
Jungle Gym post/Wall Squats (no weight) x 10
Jungle Gym post/Wall Lunges (no weight) x 10 L/R
Stool Squats with no weight (like a bench squat) x 10
Your Legs are like the wheels on your car ~ It doesn’t matter if your engine is finely tuned without the Wheels to get you there. Enjoy!
Work Out:
Clean off Floor & Front Squat x 5 L/R (re-clean each one)
Add Lunges to Front Squats x 6 rounds
Example:
Clean off Floor, Lunge 5 Left/Right then 5 Front Squat L/R (re-clean each one).
If using Single Bell, then switch hands each time.
Can use Dbls for extra Pleasure….
Rest as needed.
1 Hand GS Dead Swings (Heavy) for 1 minute Left….Rest as needed
Then Repeat Right for 1 minute.
Jungle Gym post/Wall Squats (with weight held in Clean) for 5 sets of 10 reps alternating L/R = 100 reps total.
Rest as needed.
Sandbag Split Squat on balls of feet x 1 minute Left
Superset with Bodyweight, TRX, Kbell or Sandbag Back Squats x 1 minute….
Repeat Right x 1 minute with Superset.
X 2-3 Sets. Rest as needed.
End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Squat Thrusters 2,4,6,8,10,8,6,4,2,4,6,8,10
Superset with 5 Jump Squats between each set….Rest as needed.
Done!
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:
Side Bends X 20-25 Left/Right
Halos x 30 Seconds Left/Right
Side Bends X 20-25 Left/Right
Around the body pass x 30 Seconds Left/Right
Workout:
For time: 1 min each (30 seconds Left/Right)
Light weight: One Hand Explosive Upright Row L/R
Medium weight: One Hand Explosive Upright Row L/R
Heavy weight: One Hand Explosive Upright Row L/R
Single or Dbl Bell Crunches
To 5 second up, 5 second down cadence x 20 – 25 reps??
For time: 1 min each (30 seconds Left/Right)
Heavy weight: 2 Hand Snatch with Cobra
Medium weight: 2 Hand Snatch with Cobra
Light weight: 2 Hand Snatch with Cobra
Single or Double Bell Medium weight: Cleans off Floor x 10,
Then hold last one in Rack for 1 minute
For time: 1 min each
Heavy weight: Windmills (Weight at top or Bottom)
Medium weight: Windmills
Light weight: Windmills
Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)
Optional:
Lying back elbow strikes x 10 Left/Right
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Core Focus Workout
Warm up:
Side Bends X 20-25 Left/Right
Halos x 30 Seconds Left/Right
Side Bends X 20-25 Left/Right
Around the body pass x 30 Seconds Left/Right
Workout:
For time: 1 min each (30 seconds Left/Right)
Light weight: One Hand Explosive Upright Row L/R
Medium weight: One Hand Explosive Upright Row L/R
Heavy weight: One Hand Explosive Upright Row L/R
Single or Dbl Bell Crunches
To 5 second up, 5 second down cadence x 20 – 25 reps??
For time: 1 min each (30 seconds Left/Right)
Heavy weight: 2 Hand Snatch with Cobra
Medium weight: 2 Hand Snatch with Cobra
Light weight: 2 Hand Snatch with Cobra
Single or Double Bell Medium weight: Cleans off Floor x 10,
Then hold last one in Rack for 1 minute
For time: 1 min each
Heavy weight: Windmills (Weight at top or Bottom)
Medium weight: Windmills
Light weight: Windmills
Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)
Optional:
Lying back elbow strikes x 10 Left/Right
Thursday, March 10, 2011
Workout of the Day
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Leg Focus Workout
Warm up:
Snatches with a light bell….x 10, Backwards drag bell across the room, 10, drag bell, 10, drag bell, 10 drag bell, 10, drag bell, 10
Alternative: Snatches/Body weight Squats
Squat, squats (like down hill skiing with no weight)….till pain! =)
Workout:
Front Squats with another bell in Dead Hang/Sumo x 5 L/R
S/Set Something
X 3 sets. Rest as needed.
Squat, squats….till pain! =)
Drop Set Training:
Single Bell One Hand GS Dead Swings x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)
Single Bell One Hand GS Dead Lifts (or Sumo Squats) x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)
Single Bell One Hand Front Squat/Sumo Combo x 8 L/R, 6 L/R, 4 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)
Next:
For time: 1 min each, no rest.
1. Jerk (Newbies Swinging Cleans)– 30 Seconds L/R
2. Snatch (Newbies 1 Hand Swing) – 30 Seconds L/R
3. Long Cycle (Newbies Clean/Heel Stomp, re-clean each one) – 30 Seconds L/R
= 3 minutes.
Next:
1 or 2 bells cleaned and Stationary split lunge into a Press
(Newbies = no press or use Single bell) x 5 L/R
S/Set with Squat, squats….till pain! =)
X 2-3 sets
Rest as needed.
Enjoy! Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Leg Focus Workout
Warm up:
Snatches with a light bell….x 10, Backwards drag bell across the room, 10, drag bell, 10, drag bell, 10 drag bell, 10, drag bell, 10
Alternative: Snatches/Body weight Squats
Squat, squats (like down hill skiing with no weight)….till pain! =)
Workout:
Front Squats with another bell in Dead Hang/Sumo x 5 L/R
S/Set Something
X 3 sets. Rest as needed.
Squat, squats….till pain! =)
Drop Set Training:
Single Bell One Hand GS Dead Swings x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)
Single Bell One Hand GS Dead Lifts (or Sumo Squats) x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)
Single Bell One Hand Front Squat/Sumo Combo x 8 L/R, 6 L/R, 4 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)
Next:
For time: 1 min each, no rest.
1. Jerk (Newbies Swinging Cleans)– 30 Seconds L/R
2. Snatch (Newbies 1 Hand Swing) – 30 Seconds L/R
3. Long Cycle (Newbies Clean/Heel Stomp, re-clean each one) – 30 Seconds L/R
= 3 minutes.
Next:
1 or 2 bells cleaned and Stationary split lunge into a Press
(Newbies = no press or use Single bell) x 5 L/R
S/Set with Squat, squats….till pain! =)
X 2-3 sets
Rest as needed.
Enjoy! Liberty
Thursday, March 3, 2011
Want your own Kettlebell?
Elite Competition Bells are all that we use!!
Click on the link below to own one....or just to browse them.
They now have in between sizes, which is AWESOME!!
Enjoy your Training! Liberty
First Place Elite Kettlebells
Click on the link below to own one....or just to browse them.
They now have in between sizes, which is AWESOME!!
Enjoy your Training! Liberty
First Place Elite Kettlebells
Workout of the Day - Core
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Abs/Core Workout
Warm up:
Alternate Halos and around the body pass x 10 each, then 9, 8, 7, 6, 5
Workout:
For time: 1 min each (30 seconds per side)
Heavy weight: GS Lazy Swings
Medium weight: GS Lazy Swings
Light weight: GS Lazy Swings
S/set Seated figure 8 pass or Dragon Twists.
Sit on mat and lean back, then take light kbell and pass through legs from inside to out as you bicycle legs….ouch!
For time: 1 min each
Heavy Cleans off Floor Left
Heavy Cleans off Floor Right
Alternating Heavy Cleans off Floor
S/Set Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)
For time: 1 min each
One Hand Snatch Left (Newbies =
One Hand Snatch Right (Nwbies =
Two Hand Snatch
S/Set: Double Windmills… Newbies = Single
Light bell on the top, medium or heavy on the bottom
5 Right/5 Left (Heavy, Medium, Light)
For time: 1 min each
Wood Chops Left
Wood Chops Right
Wood Chops Center
S/Set: Lying back elbow strikes with no weight for time (or hold big or small Med ball and do elbow strikes = harder)
End/If time:
Lying press 1 bell overhead Left while making circles with Right Foot.
Switch to 1 bell overhead Right while making circles with Left foot.
Other lying ab torture!! =)
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Abs/Core Workout
Warm up:
Alternate Halos and around the body pass x 10 each, then 9, 8, 7, 6, 5
Workout:
For time: 1 min each (30 seconds per side)
Heavy weight: GS Lazy Swings
Medium weight: GS Lazy Swings
Light weight: GS Lazy Swings
S/set Seated figure 8 pass or Dragon Twists.
Sit on mat and lean back, then take light kbell and pass through legs from inside to out as you bicycle legs….ouch!
For time: 1 min each
Heavy Cleans off Floor Left
Heavy Cleans off Floor Right
Alternating Heavy Cleans off Floor
S/Set Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)
For time: 1 min each
One Hand Snatch Left (Newbies =
One Hand Snatch Right (Nwbies =
Two Hand Snatch
S/Set: Double Windmills… Newbies = Single
Light bell on the top, medium or heavy on the bottom
5 Right/5 Left (Heavy, Medium, Light)
For time: 1 min each
Wood Chops Left
Wood Chops Right
Wood Chops Center
S/Set: Lying back elbow strikes with no weight for time (or hold big or small Med ball and do elbow strikes = harder)
End/If time:
Lying press 1 bell overhead Left while making circles with Right Foot.
Switch to 1 bell overhead Right while making circles with Left foot.
Other lying ab torture!! =)
Workout of the Day - Upper
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
Walking Hands Push ups
Offset hands Up/Down….then Wide/Narrow
Workout:
Medium Bells
Dbl Clean & Dbl Press x 6 (Newbies do Singles x 3 L/R)
S/Set with:
1 minute sprints sets:
½ Snatch (Newbies either Clean & Press x 3 L/R or 2 Hand Snatch x 6)
Left side, then Dbl Clean/Press combo then
Right Side followed by Dbl Clean/Press combo then
Rest as needed.
Next:
Kettlebell and Pull Up or TRX Station
Run 3-4 Stations at once….
Jerk x 5 L/R (Newbies = Push press x 5 L/R)
Immediately into 1 Pull Up or Jump Pull Up (or 5 TRX Row for Newbies)
X 3 sets = DONE
Torture:
Push up to a 5 second cadence for 2-3 minutes (Hold Top)
Newbies can do on Swiss Ball to offset some of their body weight or ***can hold top of plank/bottom of plank…and/or on knees.
Next:
Standing Lunge Stance Tricep Kbell Extension (30 seconds) s/set with Squatting Bicep Kbell Krush Curls (30 seconds) x 4 sets
End:
DARC Swings with Mod/Heavy Bell: 30 Seconds x 3 sets
With 5 Strict Military Shoulder Press L/R: non-stop
x 3 sets
Optional:
Single or Double Bell Jerk/Push Press (Then back to Dbl Cleans/press x 6)
Single or Double Bell Long Cycle/Push Press (Then back to Dbl Cleans/press x 6)
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
Walking Hands Push ups
Offset hands Up/Down….then Wide/Narrow
Workout:
Medium Bells
Dbl Clean & Dbl Press x 6 (Newbies do Singles x 3 L/R)
S/Set with:
1 minute sprints sets:
½ Snatch (Newbies either Clean & Press x 3 L/R or 2 Hand Snatch x 6)
Left side, then Dbl Clean/Press combo then
Right Side followed by Dbl Clean/Press combo then
Rest as needed.
Next:
Kettlebell and Pull Up or TRX Station
Run 3-4 Stations at once….
Jerk x 5 L/R (Newbies = Push press x 5 L/R)
Immediately into 1 Pull Up or Jump Pull Up (or 5 TRX Row for Newbies)
X 3 sets = DONE
Torture:
Push up to a 5 second cadence for 2-3 minutes (Hold Top)
Newbies can do on Swiss Ball to offset some of their body weight or ***can hold top of plank/bottom of plank…and/or on knees.
Next:
Standing Lunge Stance Tricep Kbell Extension (30 seconds) s/set with Squatting Bicep Kbell Krush Curls (30 seconds) x 4 sets
End:
DARC Swings with Mod/Heavy Bell: 30 Seconds x 3 sets
With 5 Strict Military Shoulder Press L/R: non-stop
x 3 sets
Optional:
Single or Double Bell Jerk/Push Press (Then back to Dbl Cleans/press x 6)
Single or Double Bell Long Cycle/Push Press (Then back to Dbl Cleans/press x 6)
Workout of the Day - Legs
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Hump Day Leg Workout
Warm up:
Sandbag x 10 Front Squats
Sandbag Split Stance Good Mornings x 10
Sandbag x 10 Front Squats
Sandbag Split Stance Good Mornings x 10
Sandbag x 10 Front Squats
Sandbag Walking Lunges (Or Stationary Lunges) down room
Rest if needed, then
Sandbag x 10 Front Squats
Sandbag Walking Lunges (Or Stationary Lunges) down room
Work Out:
Heavy Bell High Pull Swings x 10 Left/Right (Newbies = Regular 1 hand swings)
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
SUCK WIND!!!
Squat Thrusters 1.2.3.4.5.4.3.2.1 (or Newbies = off the deck cleans, same # or 1.2.3.4.5 L/R) or TRX Pistol
Enjoy!
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Hump Day Leg Workout
Warm up:
Sandbag x 10 Front Squats
Sandbag Split Stance Good Mornings x 10
Sandbag x 10 Front Squats
Sandbag Split Stance Good Mornings x 10
Sandbag x 10 Front Squats
Sandbag Walking Lunges (Or Stationary Lunges) down room
Rest if needed, then
Sandbag x 10 Front Squats
Sandbag Walking Lunges (Or Stationary Lunges) down room
Work Out:
Heavy Bell High Pull Swings x 10 Left/Right (Newbies = Regular 1 hand swings)
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
SUCK WIND!!!
Squat Thrusters 1.2.3.4.5.4.3.2.1 (or Newbies = off the deck cleans, same # or 1.2.3.4.5 L/R) or TRX Pistol
Enjoy!
Wednesday, January 26, 2011
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:
Bend Forward into Rag Doll
Then Gorilla
Then hop back into top of push up
Down Dog
Up Dog x 5
Workout:
8- 10 Renegade Row
8-10 Bent over Rows
8-10 Strict Upright Row
Bear Crawl Down Floor and Back
Repeat for time…..5 minutes.
How many Laps can they get?
6 Minute Workout: 30 seconds each….
Use same Kb for all exercises (Heaviest Jerk Bell 26/35kb)
1 Hand Swing Left
1 Hand Swing Right
Swinging Clean Left
Swinging Clean Right
Jerk Left
Jerk Right
2 times through back to back…
Or Adjust Tempo to 20 Seconds/10 off if too hard.
Ladder:
Snatch or Push Press x 5 (single or Dbl).... if dbl bells x 10 total
Superset with
1,2,3,4,5,4,3,2,1 Pull up or Jump Pulls
Challenge:
Chest press on Floor (max weight possible with good technique) or Swiss Ball x 8-12 reps L/R
S/set with Swings up on toes with shoulder pull x 1 minute each arm with:
Light
Medium
Then Heavy Bell
“The Blitz!” … 30 sec of exercise one side at a time;
Chest Bumps
Cleans
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Focus Workout
Warm up:
Bend Forward into Rag Doll
Then Gorilla
Then hop back into top of push up
Down Dog
Up Dog x 5
Workout:
8- 10 Renegade Row
8-10 Bent over Rows
8-10 Strict Upright Row
Bear Crawl Down Floor and Back
Repeat for time…..5 minutes.
How many Laps can they get?
6 Minute Workout: 30 seconds each….
Use same Kb for all exercises (Heaviest Jerk Bell 26/35kb)
1 Hand Swing Left
1 Hand Swing Right
Swinging Clean Left
Swinging Clean Right
Jerk Left
Jerk Right
2 times through back to back…
Or Adjust Tempo to 20 Seconds/10 off if too hard.
Ladder:
Snatch or Push Press x 5 (single or Dbl).... if dbl bells x 10 total
Superset with
1,2,3,4,5,4,3,2,1 Pull up or Jump Pulls
Challenge:
Chest press on Floor (max weight possible with good technique) or Swiss Ball x 8-12 reps L/R
S/set with Swings up on toes with shoulder pull x 1 minute each arm with:
Light
Medium
Then Heavy Bell
“The Blitz!” … 30 sec of exercise one side at a time;
Chest Bumps
Cleans
Wednesday, January 12, 2011
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:
Alternate Halos and around the body pass Combo x 1 min Left/Right
Lying back elbow strikes x 10 Left/Right
Workout:
Side Bends
X 20 - 25 Left/Right
For time: 1 min each
Light weight: Overhead Hold with Marching Legs
Medium weight: Overhead Hold with Marching Legs
Heavy weight: Overhead Hold with Marching Legs
Dbl Bell Crunches
To 5 second up, 5 second down cadence x 20 – 25 reps??
For time: 1 min each
Heavy weight: 2 Hand Snatch with Cobra
Medium weight: 2 Hand Snatch with Cobra
Light weight: 2 Hand Snatch with Cobra
Double Bell Medium weight: Cleans off Floor x 10,
Then hold last one in Rack for 1 minute
For time: 1 min each
Heavy weight: Windmills
Medium weight: Windmills
Light weight: Windmills
Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)
Optional:
Rope Kettlebell Pulls x 2 lanes, TRX Mountain Climbers x 2 and ??? x 2 sets
Wednesday, January 5, 2011
Workout of the Day
FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Focus Workout
Warm up:
Kneeling Split Squat with Dowel behind shoulders – for hip flexors 5,4,3,2,1 L/R
Then jumping split squat for 10 L/R
Suck wind for a minute….
Followed by Kneeling Split Squat with light/moderate Kettlebell in clean (front leg) 5,4,3,2,1 L/R
Workout:
1. Double bell Front Squat x 10 with moderate bells
2. Kneeling Split Squat with same bell x 5,4,3,2,1 L/R (Do a Dragon style Stationary Split lunge if you know what they are)
3. Then Heavy bell GS Deadlifts: Two handed x 10 then immediately 1 hand x 10 L/R (same bell)
Repeat sequence above x 3 sets increasing bell size each set.
Heavy 1 hand Snatch off of floor (put bell behind your feet) x 5 L/R
X 5 minutes
Rest as needed…..
Jumping Split Squats x 10 (or Slosh Pipe Back Squats x 25)
Superset with Heavy 1 legged Deadlifts x 10 reps L/R
X 2- 3 sets
If Time: 100 Sandbag Squats - any kind you like…..
Fyi ~ If you're going to Whine about it, I'm going to turn the music up....LOL!
Enjoy! Liberty
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Lower Focus Workout
Warm up:
Kneeling Split Squat with Dowel behind shoulders – for hip flexors 5,4,3,2,1 L/R
Then jumping split squat for 10 L/R
Suck wind for a minute….
Followed by Kneeling Split Squat with light/moderate Kettlebell in clean (front leg) 5,4,3,2,1 L/R
Workout:
1. Double bell Front Squat x 10 with moderate bells
2. Kneeling Split Squat with same bell x 5,4,3,2,1 L/R (Do a Dragon style Stationary Split lunge if you know what they are)
3. Then Heavy bell GS Deadlifts: Two handed x 10 then immediately 1 hand x 10 L/R (same bell)
Repeat sequence above x 3 sets increasing bell size each set.
Heavy 1 hand Snatch off of floor (put bell behind your feet) x 5 L/R
X 5 minutes
Rest as needed…..
Jumping Split Squats x 10 (or Slosh Pipe Back Squats x 25)
Superset with Heavy 1 legged Deadlifts x 10 reps L/R
X 2- 3 sets
If Time: 100 Sandbag Squats - any kind you like…..
Fyi ~ If you're going to Whine about it, I'm going to turn the music up....LOL!
Enjoy! Liberty
Subscribe to:
Posts (Atom)