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, July 13th For today’s session the focus is on running conditioning and core strength. You will need an area you can jog and sprint on, ideally a flat surface such as a running track or sports field. The treadmill can be used as an alternative but isn’t our first choice. Begin with the warm-up and take it easy on the broad jumps, this isn’t a max effort here. Rest 2 minutes before beginning the first phase of the workout. Once you have completed the 1st phase, rest 2 minutes before beginning the 2nd phase. This 2nd phase is all...
Workout for Wednesday 8th July For today’s session, the focus is on total body conditioning. You will need nothing but yourself and access to 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 2 minutes before beginning the first phase of the workout. Once you have completed the first phase, rest 2minutes before beginning the second phase of the workout, the burpee pull-ups. WARMUP: 3 ROUNDS 2X Pull-ups 5x Push-ups 7x Air Squats 30sec Slow Jog WORKOUTPHASE ONE: 5 Rounds 10X Air squats 10X Walking Lunges,...
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