Yoga with Adrienne.. Restorative flow.,,
https://www.youtube.com/watch?v=FXPGuNU-BYA
Yoga with Adrienne.. Restorative flow.,,
https://www.youtube.com/watch?v=FXPGuNU-BYA
Warmup with joint mobility, dynamic movement and foam. This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M This is really an essential part of the training. DON'T skip it.
5 rounds w/ alrap
2 minute jump rope (If you "can't" jump rope, use the time to practice and get better. If you don't have a jump rope, get one. Substitute jumping jacks if you have no jump rope)
10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension
Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders. Those overhead static holds do a number on you. Then time to get into it. We are going to do a 20 minute go today-non stop. Explosive movements.. Think hip drive and power..
20 minutes amrap
200m Row or Run
10 medicine or Fit ball smashes
3 tire toss or 10 snatches 5L/R
10 front squats 5L/5R
10 step ups
Warm up with joint mobility and dynamic movement. Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body. The dead lift is an exercise that you perform daily probably without even realizing it.
10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 pull-ups after each set
2 minutes rest in between sets
5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)
Warmup with joint mobility, foam roller, and dynamic movement. Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit. So begin with joint mobility and dynamic movement. Use manageable kettlebell as it pertains to weight.
Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.
4 rounds
5 suit case dead lift
5 dead kettlebell clean
5 double kettlebell snatch
5 jerks
5 flutter kicks (4 counts)
5 burpee
Warmup with joint mobility, dynamic movement, and foam roller. Today is super simple. One full body exercise that really taxes the central nervous system. All you're going to do is st the timer and go. You can pick your time limits. I like to do one long set of continuous singles after I have completed 5 on each arm with out switching. Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw
20 minutes of TGUs..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session. 10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R.. Full body go.. Enjoy
1 to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R
1 Windmill L/R
1 sit-out
2 OH Kettlebell Squats L/R
2 sit-out
3 2 Hand Swings
3 sit-out
4 Kettlebell Halos L/R
4 sit-out
5 Clap Push-ups
5 sit-out
6 Cleans L/R
6 sit-out
7 Sumo / Upright Row
7 sit-out
8 Hi-Pulls L/R
8 sit-out
9 Kettlebell Sit-ups
9 sit-out
10 Snatch L/R
10 sit-out
Simple training session today. Row, ride or run a specific distance as quickly and efficiently as possible. I have chosen to row 10,000 meters. If you don't have access to a rower.. Hit the pavement or a bike. 10,ooo meters is roughly 6.2 miles. Get after it..
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work. Matching movements with different pieces of equipment. Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.
For reps or time
snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 4 movement, tabata style training session. Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence. Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it..
8 Rounds of 30 seconds on / 10 seconds off
Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do the meat grinder. Chalk up your hands and choose the appropriate weight. Get the posterior chain nice a ready to go. This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.
5-8 reps. All exercises are for L/R
Set 1
swings
clean and press
swings
clean and front squat
swing
upright row
swing
snatch
swing
Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press
Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat
Cool down, have a nice day.. El Rey and Manny always..
Warmup with joint mobility, foam roller, and dynamic movement. Rack 'em up. Old school back squat with a step up chaser, 1 legged dead lifts, and a little foot work. Simple strength and conditioning day. If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit). You can also roll out after each round to continue to break up fascia in your legs. This will increase blood flow and help muscle tissue to recuperate.
5 sets
5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups
agility ladder
50 jump rope skips
Barre Workout.. Not easy..
https://www.youtube.com/watch?v=Y_e85p7MuEw&t=567s
Warm up with joint mobility and dynamic movement. Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time. This is a great conditioning work out.
6 Rounds (total of 24 minutes of work time)
Fitball swing squats / ab wheel
Alternating Step ups / push ups
Fitball smashes / back extension
Fitball spins / dips
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. Try and do this with as little rest as possible.
5 rounds
1 minute jump rope
20 swings
20 push ups
20 snatches 10L / 10 R
20 jump squats
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit simple, but effective you go / I go training session. Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you. Break it up into 10 sets of 10 reps with a burpee chaser. Full body go, get warm and get 'er done.
You go / I go format
10 Sets of 10 Reps
Double Kettlebell Thrusters with a 3 Burpee chaser after each thruster set
Happy Easter!! Quick one today.. Just move.. Walk, Run, Bike, or row.. Get a sweat going.. 20-30 minutes max.. Enjoy the day..
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
Restorative yoga with Jessica...
https://www.youtube.com/watch?v=rrLkhg3fA0M
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit of Bulgarian Bag and Kettlebell 10s. Try and go a bit heavier with your kettlebell today. It is a full body circuit designed to keep your heart pumping and burn out that fat..
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
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit Tabata Tuesday..
"A version of HIIT was based on a 1996 study[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.[8] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.[9] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia
So there is the science.. Now comes the sweat..
8 Rounds
20 seconds on / 10 seconds off
Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man
Warmup with joint mobility, dynamic movement, and foam roller. Today is super simple. One full body exercise that really taxes the central nervous system. All you're going to do is st the timer and go. You can pick your time limits. I like to do one long set of continuous singles after I have completed 5 on each arm with out switching. Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw
20 minutes of TGUs..
Warm up with joint mobility and dynamic movement. Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body. The dead lift is an exercise that you perform daily probably without even realizing it.
10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets
5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)