Warmup with joint mobility, dynamic movement, and foam roller. Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.
5 rounds with as little rest as possible
10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups
Yoga with Julia.. Full body flexibility..
https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an 10 exercise chipper. After each movement, perform 8 burpees. This is a tremendous way to pack a ton of volume into a short span of time. So push hard and enjoy..
8 burpees after each movement +
Warmup with joint mobility, dynamic movement, and foam roller. Today gonna head down to the dungeon and hit the heavy bag. I always like to change things up every now and then. Plus punching the heavy bag relieves a lot of stress and is a helluva workout. Timed sets plus some calisthenics make for a great training session.
10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps
work on head/hand stands, back bridges, hand stand push-ups
Today is El D's birthday. There is only one way to celebrate, and that is with the card flip workout. Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform. Face cards are 10 reps, and aces (El D's favorite) are 11 reps. Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..
52 cards = 13 rounds of 4 exercises
Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB squat
Diamonds: BB burpees
Warm up with joint mobility and dynamic movement. We are going to do another kitchen sink workout today. Bulgarian bags, body weight and kettlebells. Should be a fun full body circuit.
Each station will be done for time. 3 Periods in a AMRAP format. Each movement will be 5 -10 reps for 6 minutes.
Station 1
BB snap downs
Pull ups
BB spins
BB burpees
Station 2
Kettlebell cleans
Hex bar dead lifts
Kettlebell squats
Kettlebell snatches
Station 3
Tuck jumps
Push ups
Sit outs
Mountain climbers
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to use the BB in a series of tabata timed sets. I find that tabata really brings you into a "game like" training setting. Lots of stops and starts, all out effort until the buzzer, and short recovery time. So get warmed up and lets get after it.
8 sets of
20 seconds on / 10 seconds off
Presses
Snapdowns
Spins
Presses
Jump Squats
Warmup with joint mobility, dynamic movement, and foam roller. Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings.
For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..
20 minute time cap
5 Heavy kettlebell swings after each movement
10 Reps per roll
#1 Push-ups
#2 Sit-ups
#3 BB Split Jump Lunge / Press Combo
#4 BB Spins
#5 BB Squats
#6 BB Snapdowns
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5x5 strength circuit with double kettlebells. You are going to go heavy here, so make sure that you are good and warmed up before starting. I like to try and hit the whole body when we train for strength. If you don't have access to kettlebells, you can certainly do this with dumbbells or a barbell.
5 sets of 5 reps
Heavy
SCDL
Kettlebell tuck jump
Suitcase Lunge
Bent over row
Chest press
Rest 30-60 seconds in between rounds
Warm up with joint mobility and dynamic movement. Simple sequence today. Turkish get ups. Simply set your timer and go. I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done. Throw in some more stretching at the end, and call it a day.
Warmup with joint mobility dynamic movement, and foam roller. Today we are going to hit a kettlebell chipper. Each exercise will be performed 50-40-30-20-10 reps. So tons of volume today. Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time. Pick 3-4 movements and get after it. As always, never sacrifice form for speed. If you need to stop and take a break, do so..
50-40-30-20-10
Kettlebell swings
Bodyweight Squats
Flutter Kicks
Extra : Row, Run, or Bike for meters, miles or time..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a great kettlebell training session. Clean and Jerks. Several different ways. We are going to mix longer single arm timed sets with shorter sets with doubles, but we are sticking with the same "core" exercise through out the training session.
20 sets of 30 second intervals
Single arm Clean and Jerk
5 sets of 5 reps
Double Clean and Jerk (medium to heavy)
1 set of max per arm sprint jerks
100 body weight squats
50 floor wipers
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance. You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar. This will be a full body session. Remember focus on quality reps.. You are going to be fatigued by the end.
5 rounds
20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings
Finish up with 5-6 minutes or ab and lower back work.
Warm up with joint mobility and dynamic movement. Today is going to be very simple. 1 exercise. It is a full body workout and requires concentration, stamina, and strength. Turkish get ups.
Simply set your timer and go. I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps. Then I go to single reps on each side alternating until the timer runs out. 15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.
Give it a go.
