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

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

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