SWINGERS PARTY For todays session we are working on your posterior chain, pulling and grip strength. This may look easy to some of you but I really want you to focus on explosiveness with the kettlebell swings and strict form with the pull-ups.I recommend starting with 53lbs max for the swings, if you get 5 rounds through and feel it is too light then you can increase as you see fit.Once you’re prepared and ready to go, set a timer and let’s get to work! WORKOUT: 10 Rounds for time: 25 KB swings5 wide grip pull-ups
LEG CRUSHER Grab a kettlebell (35-70lbs), a skipping rope and lets get to work. You don’t need much space to get this done so there are no excuses. Start your timer and see how many rounds you can get through before the 15 minutes is up. Start with KB goblet squats focusing on good clean reps with feet wide. Move into KB swings and work to move explosively using your hips to do the majority of the work. Finally grab the skipping rope and perform 30 double unders (rope passes under your feet 2x each jump). If you can't do...
Workout for Monday October 28th This may look tricky at first but hear me out. Grab a single Kettlebell or Dumbbell weighing between 26-44 lbs (12-20 kg). Now start with renegade rows using your left arm and perform 10 reps, then move the kettlebell to your right side and do 10 reps using your right arm. Once complete, stand up and perform 10 strict one arm overhead presses with your left, then your right arm. Finish the round with 10 4-count flutter kicks. Take a breather, shake it out. Now move into 9 reps of each. Repeat all the...
Workout for Monday September 30th Grab a Kettlebell and some space and let’s get to work! For today’s session you will need a KB weighing between 35-53 lbs (16-24 kgs) and a solid bar or TRX attachment to use for bodyweight rows. Start with the first exercise and perform 50 Goblet squats, then immediately move onto 50 swings, and finally 50 Inverted rows. Once you have completed that, drop the number to 40 and repeat. All the way down until 10 reps of each exercise. Don’t rest until you have completed all sets. WORKOUT: 50-40-30-20-10 Goblet Squats @ 53 lb KBKB...
Workout for Thursday 30th May Today's session is only 20minutes long! This quick burn session is a full body workout. Set a timer for 20minutes and perform the following 4 exercises through for as many rounds as you can. TIP: Set your area up before you begin so that you can keep powering through and achieve as many rounds as you can. WORKOUT: 20 Minutes AMRAP15x Kettlebell swings15x Burpees15x Hanging knee raises400m Run