Liberty was on the news Wednesday morning talking about Kettlebell X-Training at Fitness XT and the new Holiday Hottie Program!
Check it out!
http://www.wzzm13.com/news/news_article.aspx?storyid=136919
Friday, October 29, 2010
10/29/201 Workout of the Day
Fitness XT
Upper Focus
You will need a sandbag and a moderate kettlebell.
Warmup:
5 Sandbag Cleans
Toss Sandbag down the room...
5 Sandbag Jerks
Toss Sandbag backwards over head back down the room...
Repeat x3 sets
Workout:
10 Sandbag Cleans
10 Kettlebell Cleans
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Jerks
10 Kettlebell Jerks L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Clean and Jerk
10 Kettlebell Clean and Jerk L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
Repeat the entire thing x8 reps then 6, 4, & 2
End:
5 minute Windmill EDT
5 reps L/R back and forth x5 minutes, rest as needed
Upper Focus
You will need a sandbag and a moderate kettlebell.
Warmup:
5 Sandbag Cleans
Toss Sandbag down the room...
5 Sandbag Jerks
Toss Sandbag backwards over head back down the room...
Repeat x3 sets
Workout:
10 Sandbag Cleans
10 Kettlebell Cleans
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Jerks
10 Kettlebell Jerks L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
10 Sandbag Clean and Jerk
10 Kettlebell Clean and Jerk L/R
10 Sandbag Get Up Sit Ups
10 Kettlebell Off the Deck Get Ups
Repeat the entire thing x8 reps then 6, 4, & 2
End:
5 minute Windmill EDT
5 reps L/R back and forth x5 minutes, rest as needed
Thursday, October 28, 2010
10/28/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
Tuesday, October 26, 2010
10/26/2010 Workout of the Day
Fitness XT
Upper Focus
You will need a light bell and double moderate bells.
Warmup:
Two Hand Hardstyle Swings x20
One Hand Hardstyle Swings x10 L/R
Alternating Swings x20
Double Swings x20
Workout:
Double Swings x20
Bear Crawl down to the end of the room
Double Cleans x20
Bear Crawl back
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Push Press Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Snatch Ladder
5, 4, 3, 2, 1 L/R
End:
5 minute Farmers Walk with your double moderate bells.
Upper Focus
You will need a light bell and double moderate bells.
Warmup:
Two Hand Hardstyle Swings x20
One Hand Hardstyle Swings x10 L/R
Alternating Swings x20
Double Swings x20
Workout:
Double Swings x20
Bear Crawl down to the end of the room
Double Cleans x20
Bear Crawl back
Renegade Row Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Push Press Ladder
5, 4, 3, 2, 1 L/R
Double Swings x20
Bear Crawl to the end of the room
Double Cleans x20
Bear Crawl back
Snatch Ladder
5, 4, 3, 2, 1 L/R
End:
5 minute Farmers Walk with your double moderate bells.
Monday, October 25, 2010
10/25/2010 Workout of the Day
Fitness XT
Lower Focus
You will need a moderate, heavy, super heavy, and ultra heavy bell.
Warmup:
Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets
Workout:
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
End:
As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!
Lower Focus
You will need a moderate, heavy, super heavy, and ultra heavy bell.
Warmup:
Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets
Workout:
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down
End:
As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!
Friday, October 22, 2010
10/22/2010 Workout of the Day
Fitness XT
Upper Focus
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
One Hand Swings x10 L/R
Without rest switch hands for 9 reps L/R
Then 8, 7, 6, 5, 4, 3, 2, 1
Workout:
"10 to 1 Game"
10 Renegade Rows L/R
10 Clean and Press L/R
10 Upright Rows
10 Pushups
10 Lunge Rows L/R
10 Hardstyle Swings L/R
Repeat everything for 9 reps each...
Then 8, 7, 6, 5, 4, 3, 2, 1 =)
Work for the Weekend!
Upper Focus
You will need a light bell, double moderate bells, and a heavy bell.
Warmup:
One Hand Swings x10 L/R
Without rest switch hands for 9 reps L/R
Then 8, 7, 6, 5, 4, 3, 2, 1
Workout:
"10 to 1 Game"
10 Renegade Rows L/R
10 Clean and Press L/R
10 Upright Rows
10 Pushups
10 Lunge Rows L/R
10 Hardstyle Swings L/R
Repeat everything for 9 reps each...
Then 8, 7, 6, 5, 4, 3, 2, 1 =)
Work for the Weekend!
Thursday, October 21, 2010
10/21/2010 Workout of the Day
Fitness XT
Lower Focus Workout
You will need a sandbag.
Warmup:
Jumping Jacks x30
Mt. Climbers x30 seconds
25 Jumping Jacks
Mt. Climbers x25 seconds
Jumping Jacks x20
Mt. Climbers x20 seconds
Jumping Jacks x15
Mt. Climbers x15 seconds
Workout:
10 Sandbag Clean and Jerk
10 Sandbag Good Mornings
10 Sandbag Back Squats
10 Sandbag Jump Squats
Rest.
9 Sandbag Clean and Jerk
9 Sandbag Good Mornings
9 Sandbag Back Squats
9 Sandbag Jump Squats
Rest.
Repeat for 8, 7, 6, 5, 4, 3, 2, 1 =)
Simple, yet painful...enjoy!
End:
Bodyweight Squats x1 minute
Stretch!
Lower Focus Workout
You will need a sandbag.
Warmup:
Jumping Jacks x30
Mt. Climbers x30 seconds
25 Jumping Jacks
Mt. Climbers x25 seconds
Jumping Jacks x20
Mt. Climbers x20 seconds
Jumping Jacks x15
Mt. Climbers x15 seconds
Workout:
10 Sandbag Clean and Jerk
10 Sandbag Good Mornings
10 Sandbag Back Squats
10 Sandbag Jump Squats
Rest.
9 Sandbag Clean and Jerk
9 Sandbag Good Mornings
9 Sandbag Back Squats
9 Sandbag Jump Squats
Rest.
Repeat for 8, 7, 6, 5, 4, 3, 2, 1 =)
Simple, yet painful...enjoy!
End:
Bodyweight Squats x1 minute
Stretch!
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