Workout for Monday, November 22nd The goal for today is to increase your work capacity while working with a variety of movements to hit your entire body. You will need 2 weighted implements (KB, DB or Water Cans etc) for the Farmers Carry, a medicine ball and your primary weapon (your body). Run through it as fast as possible while keeping time & maintaining proper form. WORKOUT: 6-8 Rounds Farmer’s Carry: 15m Down, 15m Back Overhead Med Ball Squats (15-25lbs): 10 Reps4-Count Mtn. Climbers: 10 Reps
Workout for Monday, July 27th For today’s session the focus is on strength/muscle building. You will need two moderate weight kettlebells or dumbbells and a pull-up bar. Begin with the warm-up and take it easy here focusing on good form for the reps and getting the blood flowing. Rest 1 minute before beginning the first phase of the workout. Once you have completed the first phase, rest 1 minute before beginning the second phase. There are notes throughout this workout so make sure you really read through. Your whole body will be sore after this one! WARM-UP: 3 Rounds 3x Pull-ups...
Workout for Monday, July 20th For today’s session, the focus is on strength and total body conditioning. You will need one moderate weight kettlebell or dumbbell. Begin with the warm-up taking it easy here focusing on good form for the reps and simply getting the blood flowing. Rest 1 minute before beginning the first phase of the workout. Once you have completed the first phase, rest 1 minute before beginning the second phase. WARMUP: 3 ROUNDS 6x Kettlebell (or Dumbbell) Swings 3x Goblet Squats 1x Shoulder Press (left arm) 1x Shoulder Press (right arm) 5x Pushups WORKOUTPHASE ONE: AMRAP 5minutes Turkish...
Workout for Monday June 29th: For this finisher, you will need 2 kettlebells weighing between 35-53lbs. As you move through the exercises in this circuit, make sure that you really focus on good form. Don't underestimate this workout, you'll definitely be feeling it by the 6th round. Use your two kettlebells for each exercise except the swings which you will switch down to one kettlebell. WORKOUT: 6-8 Rounds 5 x Kettlebell Deadlifts 4 x Kettlebell Front Squats 3 x Kettlebell Overhead Press 10 x Kettlebell Swings No rest between rounds
Workout for Monday, June 22nd This kettlebell finisher will leave your legs and core burning. You will need two kettlebells weighing between 35-53lbs and room to walk up to 50meters. Perform the two exercises below one after the other, beginning with walking lunges. Once you have completed 8 (4 each leg) jump the kettlebells up to your shoulders to complete your 50m walk. See if you can make it through 10 rounds! WORKOUT: 8-10 Rounds 8 x Walking lunges holding kettlebells down by your sides. 50-Meter walk holding kettlebells up on your shoulders (rack position) 20-secs rest between rounds