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!! =)

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)

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!

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

Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Upper Focus Workout
Need a chair…
Warm up:
Walking Inch worm down the floor and back
Then Seated Chair Press for 5 sets of 5 L/R = 25 reps

All Exercises to be performed as a Superset
Rest as needed. Enjoy!

Work Out:
Lite/Moderate Bell – 1 Hand Swing L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Tricep Dips on chair between each set….Rest as needed.

Moderate bell – Lunge Rows L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Incline pushups on bell handles and feet on chair between each set….
Rest as needed.

Moderate Bell – 1 Hand Swinging Cleans L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with Strict Military Shoulder press x 5 L/R between each set….Rest as needed.

Seated in Chair Cleans (or Shoulder Presses) for 5 sets of 10 reps alternating L/R = 50 reps
Rest as needed.

End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Kettlebell Jerks 2,4,6,8,10,8,6,4,2,4,6,8,10 (or Push press if they can’t do Jerks).
Superset with 5 Pushups between each set….Rest as needed.
Done!