Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a moderate bell.
Warmup:
Figure 8 to Hold for Time
40 seconds on / 20 seconds off x3 sets
Workout:
Snatches...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!
Overhead Hold ...
1 minute L/R
Cross Over Clean with a Push Press...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!
Overhead Hold...
1 minute L/R
Windmills...
1, 2, 3, 4, 5, 4, 3, 2, 1 L/R
No rest!
Overhead Hold...
1 minute L/R
Get Up Sit Ups...
1, 2, 3, 4, 5, 4, 3, 2, 1
No rest!
End:
Cleans x5 minutes any way you can get there =)
Wednesday, August 4, 2010
Tuesday, August 3, 2010
8/3/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a light bell and double moderate bells.
Warmup:
Woodchoppers and Ballistic Upright Rows
30 seconds of Woodchoppers L/R
30 seconds of Upright Rows
Repeat x3 sets with as little rest as possible (or none, smile)
Workout:
Renegade Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Bent Over Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Lunge Rows x8-12 reps L/R
Then immediately Alternating Swings x1 min
Upright Row x8-12 reps
Then immediately Alternating Swings x1 min
Pushups x8-12 reps
Then immediately Alternating Swings x1 min
Wash, Rinse, and Repeat replacing the swings with...
Round 2: Alternating Off the Floor Cleans
Round 3: Alternating Off the Floor Snatches
Round 4: Alternating Clean and Push Press
End:
Swings x5 minutes any way you can get there!
Upper Focus Workout
You will need a light bell and double moderate bells.
Warmup:
Woodchoppers and Ballistic Upright Rows
30 seconds of Woodchoppers L/R
30 seconds of Upright Rows
Repeat x3 sets with as little rest as possible (or none, smile)
Workout:
Renegade Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Bent Over Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Lunge Rows x8-12 reps L/R
Then immediately Alternating Swings x1 min
Upright Row x8-12 reps
Then immediately Alternating Swings x1 min
Pushups x8-12 reps
Then immediately Alternating Swings x1 min
Wash, Rinse, and Repeat replacing the swings with...
Round 2: Alternating Off the Floor Cleans
Round 3: Alternating Off the Floor Snatches
Round 4: Alternating Clean and Push Press
End:
Swings x5 minutes any way you can get there!
Friday, July 30, 2010
7/30/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a 5 progressive kettlebells (light, moderate, heavy, super heavy, and ultra heavy, smile)
Warmup:
Stationary Dragon Lunge x5 L/R
Pistols (using light kbell) x5 L/R
Repeat x3 sets
Workout:
Split Squats x10 L/R
Then immediately Progressive Sumo Squats with 3-4 bells (starting light then progressing to heavy) for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Squats x10 L/R
Then immediately Progressive Hardstyle Swings with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Lunge x10 L/R
Then immediately Progressive Plie Squats with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
End:
On Bell Handles...
5 Pushups
5 Mountain Climbers L/R
Repeat x5 sets without rest
Lower Focus Workout
You will need a 5 progressive kettlebells (light, moderate, heavy, super heavy, and ultra heavy, smile)
Warmup:
Stationary Dragon Lunge x5 L/R
Pistols (using light kbell) x5 L/R
Repeat x3 sets
Workout:
Split Squats x10 L/R
Then immediately Progressive Sumo Squats with 3-4 bells (starting light then progressing to heavy) for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Squats x10 L/R
Then immediately Progressive Hardstyle Swings with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
Split Lunge x10 L/R
Then immediately Progressive Plie Squats with 3-4 bells for 1 minute each.
Stationary Dragon Lunges x10 L/R
Pistols x10 L/R
End:
On Bell Handles...
5 Pushups
5 Mountain Climbers L/R
Repeat x5 sets without rest
Thursday, July 29, 2010
Workout of the Day 7/29/2010
Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need 3 progressive pressing bells and double moderate bells.
Warmup:
Ladder Shoulder Press with Light Bell...
1 L/R, then 2, 3, 4, 5
Repeat with Moderate Bell...
Workout:
10 min EDT (escalating density training)
Double Floor Press and Bent Over Row...
5 Double Floor Presses
Then 5 Renegade Row L/R
Go back and forth between the two exercises for 10 minutes. Rest as needed.
NEXT...
Ladder Shoulder Press
Light Bell Ladder Shoulder Press 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Shoulder Press 1, 2, 3, 4, 5
Heavy Bell Ladder Shoulder Press (or if too heavy, Jerk) 1, 2, 3, 4, 5
Snatch Ladder
Light Bell Ladder Snatch 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Snatch 1, 2, 3, 4, 5
Heavy Bell Ladder Snatch (or if too heavy Jerk) 1, 2, 3, 4, 5
End:
Overhead Holds
5 minutes Straight
Switch arms every 30 seconds
Upper Focus Workout
You will need 3 progressive pressing bells and double moderate bells.
Warmup:
Ladder Shoulder Press with Light Bell...
1 L/R, then 2, 3, 4, 5
Repeat with Moderate Bell...
Workout:
10 min EDT (escalating density training)
Double Floor Press and Bent Over Row...
5 Double Floor Presses
Then 5 Renegade Row L/R
Go back and forth between the two exercises for 10 minutes. Rest as needed.
NEXT...
Ladder Shoulder Press
Light Bell Ladder Shoulder Press 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Shoulder Press 1, 2, 3, 4, 5
Heavy Bell Ladder Shoulder Press (or if too heavy, Jerk) 1, 2, 3, 4, 5
Snatch Ladder
Light Bell Ladder Snatch 1, 2, 3, 4, 5 reps L/R
Moderate Bell Ladder Snatch 1, 2, 3, 4, 5
Heavy Bell Ladder Snatch (or if too heavy Jerk) 1, 2, 3, 4, 5
End:
Overhead Holds
5 minutes Straight
Switch arms every 30 seconds
Wednesday, July 28, 2010
7/28/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a chair or swiss ball and double pressing bells.
Warmup:
Snatch your bell, then walk a few steps around the room (15 seconds) and Snatch again...
Repeat switching arms every minute x4 minutes
Workout:
**All exercises are seated on your chair/swiss ball**
Upright Row x15 reps
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Cross Clean Left, Upright Row x10 sets
Get Up Sit Ups to a Cadence...Hold at the top in between reps =hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Double Press x10 L/R
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Single Press Right, Cross Clean Left, Single Press Left x10 sets
Windmills to a Cadence...Hold at the top in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Off the Deck Snatches x10 L/R
Then Cross Cleans x10 L/R
Then Combine: Cross Clean Right, Off the Deck Snatch Right, Cross Clean Left, Off the Deck Snatch Left
Pushups in Chair/Ball to a Cadence...Hold at top of pushup position in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
x1 minute
Wash, rinse, and repeat =)
End:
Planks and Pushups...
Plank for 20 seconds on, 10 seconds off then Pushups for 20 seconds on, 10 seconds off x3-5 minutes = OUCH!
Core Focus Workout
You will need a chair or swiss ball and double pressing bells.
Warmup:
Snatch your bell, then walk a few steps around the room (15 seconds) and Snatch again...
Repeat switching arms every minute x4 minutes
Workout:
**All exercises are seated on your chair/swiss ball**
Upright Row x15 reps
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Cross Clean Left, Upright Row x10 sets
Get Up Sit Ups to a Cadence...Hold at the top in between reps =hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Double Press x10 L/R
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Single Press Right, Cross Clean Left, Single Press Left x10 sets
Windmills to a Cadence...Hold at the top in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R
Alternating Off the Deck Snatches x10 L/R
Then Cross Cleans x10 L/R
Then Combine: Cross Clean Right, Off the Deck Snatch Right, Cross Clean Left, Off the Deck Snatch Left
Pushups in Chair/Ball to a Cadence...Hold at top of pushup position in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
x1 minute
Wash, rinse, and repeat =)
End:
Planks and Pushups...
Plank for 20 seconds on, 10 seconds off then Pushups for 20 seconds on, 10 seconds off x3-5 minutes = OUCH!
Thursday, July 15, 2010
7/15/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Mixed Focus Workout
You will need double light/moderate bells and a heavy bell.
Warmup:
With your light bell...
Ribbons
x10 Standing
x10 Kneeling
x10 Sitting
Woodchoppers
x10 L/R Standing
x10 L/R Kneeling
x10 L/R Sitting
Workout:
Alternating Swings x50 reps
Standing Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Kneeling Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Sitting Double Military Presses x20 reps total alternating left and right
NEXT...
Heavy Hardstyle Swings x30 reps
Standing Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Kneeling Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Sitting Woodchoppers x10 L/R
NEXT...
Double Swings x20 reps
Standing Ribbons x10 reps
Double Swings x20 reps
Kneeling Ribbons x10 reps
Double Swings x20 reps
Sitting Ribbons x10 reps
End:
5 Two Hand Swings
Catch the bell, then 5 Squats
Repeat for 2 minutes or until toasted =)
Mixed Focus Workout
You will need double light/moderate bells and a heavy bell.
Warmup:
With your light bell...
Ribbons
x10 Standing
x10 Kneeling
x10 Sitting
Woodchoppers
x10 L/R Standing
x10 L/R Kneeling
x10 L/R Sitting
Workout:
Alternating Swings x50 reps
Standing Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Kneeling Double Military Presses x20 reps total alternating left and right
Alternating Swings x50 reps
Sitting Double Military Presses x20 reps total alternating left and right
NEXT...
Heavy Hardstyle Swings x30 reps
Standing Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Kneeling Woodchoppers x10 L/R
Heavy Hardstyle Swings x30 reps
Sitting Woodchoppers x10 L/R
NEXT...
Double Swings x20 reps
Standing Ribbons x10 reps
Double Swings x20 reps
Kneeling Ribbons x10 reps
Double Swings x20 reps
Sitting Ribbons x10 reps
End:
5 Two Hand Swings
Catch the bell, then 5 Squats
Repeat for 2 minutes or until toasted =)
Wednesday, July 14, 2010
7/14/2010 Workout of the Day
Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Moderate Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Heavy Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Workout:
Get Up Sit Up x5 LEFT
Then roll over for 30 seconds of Front Plank
Get Up Sit up x5 RIGHT
Then roll over for 30 seconds of Front Plank
Windmill x5 LEFT
Then Russian Twists x30 seconds
Windmill x5 RIGHT
Then Russian Twists x30 seconds
Cross Cleans x10 LEFT
Then Off the Deck Get Up x10
Cross Cleans x10 RIGHT
Then Off the Deck Get Up x10
Repeat x3 sets
End:
Russian Twists and Plank...
-Russian Twists x1 minute
-Front Plank x1 minute
-Russian Twists x45 seconds
-Front Plank x45 seconds
-Russian Twists x30 seconds
-Front Plank x30 seconds
Core Focus Workout
You will need a light, moderate, and heavy bell.
Warmup:
Light Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Moderate Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Heavy Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Workout:
Get Up Sit Up x5 LEFT
Then roll over for 30 seconds of Front Plank
Get Up Sit up x5 RIGHT
Then roll over for 30 seconds of Front Plank
Windmill x5 LEFT
Then Russian Twists x30 seconds
Windmill x5 RIGHT
Then Russian Twists x30 seconds
Cross Cleans x10 LEFT
Then Off the Deck Get Up x10
Cross Cleans x10 RIGHT
Then Off the Deck Get Up x10
Repeat x3 sets
End:
Russian Twists and Plank...
-Russian Twists x1 minute
-Front Plank x1 minute
-Russian Twists x45 seconds
-Front Plank x45 seconds
-Russian Twists x30 seconds
-Front Plank x30 seconds
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