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
Friday, October 8, 2010
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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