Warm up with joint mobility, dynamic movement and foam roller. Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals. We will utilize kettlebells, body weight, and clubbells. Great triple threat combo workout of strength, endurance, and conditioning.
Round 1
clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats
Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press
Repeat 2x
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do the best bang for your buck exercises there is, in my opinion. It is a full body movement. It combines strength, technique, and conditioning. Long cycle clean and jerks. We are going to do them in a 2-4-6-8 format with just one kettlebell. Use the appropriate kettlebell. Remember, you are going to 100 reps per arm.
Single kettlebell
2-4-6-8 reps L/R arm
5 sets
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit the road. Simple. 5k time trial. Try and run 3.1 miles as fast as you can. When you have completed the run, keep the clock going. You have to complete a body weight circuit as well. For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.
5k run/row/bike
100 air squats
100 push ups
50 pull ups
All for time.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a clubbell flow. A series of movements to work the whole body. This one is sneaky hard and the cumulative effect of all of the volume will slowly creep up on you. If you don't have a clubbell, you can use a dumbbell or kettlebell.
50 reps (all movements = 1 rep)
Pull over
Squat
Halo L/R
Torch Press
Rotational Torch Press L/R
Yoga with Adriene.. Hips..
https://www.youtube.com/watch?v=zwoVcrdmLOE
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an EMOTM training session. This will incorporate bodyweight moments as well as kettlebell movements for a full body training session. 10 rounds of each..
20 Minutes EMOTM:
Odd Minutes:
5 Chin-ups
10 BB Jump Squats
Even Minutes :
5 Heavy BB Snapdowns
10 Double Jerks
Warmup with joint mobility, foam roller, and dynamic movement. Today we are going to hit the whole body with long cycle clean and jerks, box jumps and trap bar dead lifts. Make sure you don't skimp on your warmup. Make sure your joints are greased...
5 rounds of LCC&J
Rep range 3-5-7 (L/R arm)
single kettlebell : 3 heavy, 5 medium, 7 light
5 Rounds of Trap bar dead lifts / split jumps
3-5 reps (try and increase weight after each set)
8 split jumps
Warm up with joint mobility, foam roller, and dynamic movement. We are going to use just body weight today. A simple circuit, but very effective full body workout. Try and get as many rounds as possible in the 15 minutes. Rest as you need it.
Set your timer for 15 minutes amrap
5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups
20 Cossack squats
30 jumping jacks
1 Mile Run finisher
Warmup with joint mobility, dynamic movement, and foam roller. Let's start the weekend off right with the EL D Card Flip. This is going to be a BB 52 flip.. Pick 4 exercises and match them with a suit in the deck of cards. Numbered cards = match the number of reps, Face cards = 10 reps and Aces = 11 reps. It's pretty simple, but really effective.
EL D Card Flip
BB Jump Squat
Push-ups
BB Press
BB Snapdown
Ace #1 100 Flutter Kicks
Ace #2 100 Plank Jacks
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do some HIIT interval training. The twist is what exercises we will do will be drawn from the grab bag. One thing is certain, ropes will be included. It is a fun way to mix things up. Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag. Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like. We are going to go with a 2:1 ratio of work to rest. Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations. Have fun with it.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight and kettlebell session. Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio. Get warmed up and get after it. 3 Rounds = 22.5 minutes..
3 Rounds
30 seconds on / 15 seconds off
Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row
Barre Class with Nicole.. This was extremely hard,, Good for me to make my body move in different ways..
https://www.youtube.com/watch?v=Y_e85p7MuEw
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to be on the clock ripping through bodyweight and bulgarian bag movements. Eight exercises of 20 seconds of work and 10 seconds of rest. Each exercise is done in succession for 8 rounds. So in essence, its an 8 exercise circuit for 8 rounds. Get after it!!
20 seconds on 10 seconds off
BB Cake Mixers
High Knees
Dog Pee Planks
Sit-outs
Over hand grip snap downs
BB Jump Squats
Pop Push Ups
Front Raise Squat combo
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to do a simple workout. All you need is a jump rope, your own body weight, and a kettlebell. Jumping rope is one of the sneaky hard exercises that really forces your whole body to work. If you can't jump rope for a sustained period of time, do jumping jacks. We will also be working in some other "fun" body weight exercises to get our hearts going as well. Try and do this with as little rest as possible.
10 rounds
1 minute jump rope
10 swings
10 push ups
10 thrusters 10L / 10 R
Warm up with joint mobility and dynamic movement. Body weight day today. Pick a couple of exercises and bang them out for multiple reps and sets circuit style. Or you can start low on reps and work up to higher reps or vice versa. Either way, using your own body weight helps with over all strength and body awareness.
2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats
Cool down, have a nice day.. El Rey and Manny always..
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a slow controlled series of movements that hits the whole body. Turkish get ups. We're going to keep it super simple. Just set the timer and go. One suggestion, try and do multiple reps with the same arm. This will help stability, strength, stamina and mobility in the shoulders.
Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.
1500 M row or 1 mile run for a bit of extra conditioning.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kettlebell / bodyweight combo. Multiple reps to work up a sweat and get the heart pumping. Remember to always focus on form rather than speed. Speedy reps tend to become lousy reps as you tire.
21-14-7
Swing L
Squat Thrust
Swing R
Sit-Ups
Hi Pull / Catch / Squat combo
Push-Ups
Yoga for flexibility with Nicole..
https://www.youtube.com/watch?v=RvCntPg7oPE
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an "EMOTM" training session. Just a few exercises done as quickly and safely as possible. As always, never sacrifice form for speed. This type of training session will amp up our conditioning. Gonna be a hot one today.. So get a good warmup and get after it!!!
20 minute EMOTM
3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows
3 sets of max pull ups
3 sets of max dips
Today, begin with joint mobility and dynamic movement. I am mixing it up today, and am heading to the dungeon for a heavy bag workout. I am by no means a good boxer, but I love punching the heavy bag. It is a great alternative workout forcing you to utilize different muscle groups as well.
10 rounds:
1 minute round of punching/kicking/kneeing/elbowing the heavy bag. If you don't have a heavy bag, you can shadow box, or use resistance bands and punch for 1 minute.
2 Turkish Get Ups L/R
No rest.
Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser. Focus on quality full range of motion reps, NOT fast "get it over with" reps. Take the extra time and get 'em right.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a multiple round strength and conditioning circuit. It'll get your heart pumping and your muscles pumped. Full body go, so get a good warmup and get after it..
10 Rounds
rest as needed in between rounds
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Funk Roberts 30/30 bodyweight training session. No equipment required follow the link below to follow along on YouTube or see below.
https://www.youtube.com/watch?v=m87TY36UTfk
Over 40 Shred Bodyweight HIIT Workout for Men Over 40
Perform each exercise for 30 seconds of work followed by 30 seconds one after the other two times before moving onto the next exercise.
1. Jumping Jacks
2. Push Ups
3. Forward Lunges
4. Abs Bicycles
5. Mountain Climbers
6. Seal Jacks
7. Wide Push Ups
8. Reverse Lunge
9. Wide Crunches
10. Burpees
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an Olympic plate training session. This training session comes from Epic Workouts. It based off a workout from MMA legend Randy Couture. It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed. This is the link http://www.youtube.com/watch?v=bldXM31PO2g
5 rounds
10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate
