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, 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
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit another combo training session with the rower and kettlebells. If you don't have access to a rower, run, bike, or use a stair climber. Focus on consistency of effort. Try and make each interval as the last. This is an endurance session not a sprint. By the same token, it is not a jog either.
4 sets
Row, Run, Bike 500M
25 (Moderate weight Double Clean and Jerk)
Cool down, have a nice day.. El Rey and Manny always..
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..
Morning Yoga with Adriene..
https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a strength and endurance circuit. If you don't have equipment, there will be bodyweight substitutes. Focus on the training. Work to continue to stay positive and utilize this training time to maximize your results.
Warm up with joint mobility and dynamic movement. Today we are going to do some HIIT training. We will utilize body weight, ropes, kettlebells, etc.. to really hammer out a good full body tilt. I like these circuit training workouts because they simulate "game-like" conditions. Lots of work, very little rest, and for a sustained period of time.
25 seconds of work / 5 to switch stations
3 Rounds of each circuit.
Ropes
Ring rows
Fitball smashes
SCDL
Clubbell pull over / squat
Full body crunch
Ropes
Ring pistol squat
BB Snap down
Heavy Swing
Clubbell thruster
Sit-up
Warmup with joint mobility, dynamic movement, and foam roller.. We will be utilizing 2 kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame. Get good and warm, and get after it.
15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )
1 Rep =
SCDL
Double Clean
Double Front Squat
Double Jerk
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. 10 sets
10 Sets
5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups
20 Cossack squats
30 jumping jacks
1 Mile Row sprint finisher
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to have a bit of fun training. Everyone enjoys the grab bag circuit. Its very simple put 10-20 different exercises down on paper, and throw them into a bag. Pick out 5-10 and you have your circuit. You can do it for reps or for time. Make sure that you are equitable between your strengths and weaknesses. Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.
Restorative yoga with Jessica...
https://www.youtube.com/watch?v=rrLkhg3fA0M
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. Today is going to be a mix of body weight, kettlebells, and cardio. A kitchen sink like workout. We are going to put them into the belnder and see what we come up with today. One thing is for sure, we will be working hard.
5 rounds
1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows
Cool down, have a nice day.. El Rey and Manny always..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight circuit with a 20 minute time limit AMRAP style training session. Multiple exercises to keep it from being too repetitive. Set your timer and get after it.
20 minutes AMRAP
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..
More hips and lower back yoga with Kassandra..
https://www.youtube.com/watch?v=ybgqdffxrQE
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do another row/run/bike/walk mix-up with kettlebells, bodyweight, and the Bulgarian Bag. A nice FIST kitchen sink style training session. I like these on / off the rower sessions because it breaks up the monotony of just rowing. We are going to hit a 30 minute AMRAP session.
25 minute AMRAP
Row/Run/Bike 500M
20 BB Spins
10 Kettlebell C&J (5L/5R)
10 BB Snap downs
10 Squat Thrust
Final Set
Row/ Run / Bike max meters in 15 minutes
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a training session from Funk Roberts. Please see the link below to check out the video and his YouTube Channel. Lots of great stuff particularly for those of us over 40 and 50 years old. Simple old school workout.. Enjoy...
https://www.youtube.com/watch?v=LsKCO6q8J2A
24 Minute Functional Muscle Unilateral Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest for 4 rounds before moving onto the next exercises. One Arm Racked Squats Single DB Chest Press One Arm Suitcase Forward Lunges Single DB Bent Over Rows Single Leg Deadlifts Single DB Stationary March
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)
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
