Warm-Up Kneeling Hip Flexor Stretch Glute Bridges Side Plank Up-Down Dog Pigeon Stretch The "2014" Workout 20 Jumping Jacks 14 Lunges x2 20 Swings 14 Pushups x3 20 second plank 14 Mountain Climbers x4 20 Squats 14 Rows x5 1 Mile … [Read more...]
Kettlebell Class 12/18/14
Warm-Up Overhead Wall Stretch Spiderman Crawl T-Spine Rotation Quadruped Rocking Workout Turkish Get-Ups x 10 Minutes Double or Goblet Squat x 5 Partner Overspeed Eccentric Swing x 10 x 10 Rounds Run 1/4 Mile - Squats Run 1/4 Mile - Pushups Run 1/4 Mile - Pullups Run 1/4 Mile - 50 Swings Anyhow … [Read more...]
Kettlebell Class 12/13/14
Warm-Up Thoracic Bridge Prying Squat Pump Stretch Single Leg Glute Raise Workout Double or Single Bells: 5 Swings 1 Clean 3 Presses On The Minute x 12 Minutes Holds Sequence: Overhead Hold Rack Hold Farmers Hold Paired with Hardstyle Planks Finisher: Goblet Squat / Bicep Curl / Press x 10 Inchworm to Pushup x5 Situp x20 … [Read more...]
Kettlebell Class 12/11/14
Warm-Up Hip Flexor Stretch (with trunk & neck rotations) Shoulder Circles Glute Bridges Overhead Squats Wall-Palm Stretch Workout Deadlift x5 Swing x20 Pull-Up/TRX Row x10 Swing x20 Round-Robin x 15 mins Goblet Squat x8 Palm Press x8/8 Single Leg Glute Raise x 10/10 x3 Rounds Intervals 30s/30s Swings / Ropes / High Knees … [Read more...]
Kettlebell Class 12/6/14
Warm-Up Jumping Jacks: 30s Crawls: 20 paces down & back Kneeling Hip Flexor Stretch: 30s per side Turkish Get-Up (no weight): 3 per side Workout 1 Arm Swing x 10/10 Pushup x 8 Rest 30s X 4 Heavy Power Swing x5 1 Arm Racked Front Squat x 8/8 Rest 30s X 4 1 Arm Row x 8/8 1 Arm Waiters Walk x 20 paces per side Rest 30s X4 … [Read more...]