The workout of the day.
Upperbody + Core
Single Kettle Bell 24kg
Warm Up: Up to 30 seconds on each warm up moving from one move to the next for 3 sets. One minute rest in between sets if needed.
Plank, Inchworms, Dead Bugs, Halos
The workout is 20 seconds on 40 seconds off. 1 set equals all four workouts done in this manner. After each set, take a 2 to 3 minute break and repeat for a total of three sets. Then move onto the next workout set.
Set 1 Two handed kettlebell swings, Push ups, Ballistic Rows, Tricep pushups (hands touching each other and chest hitting the diamond that is created by the hands on every rep)
Set 2 Archer Push Up, Static Rows, Pike push ups, Suitcase rows,
Set 3 Single Arm high pull swings, Kneeling Shoulder press ( double knee or single leg lunge, your pick), Gunslinger swing, Side swing to shoulder press
Ab finisher. 30 sec on 30 sec off 4 sets
Sit-ups, v-sit kickouts, flutter kicks.
Stretch afterwards anything that feels like it got worked
If anyone would like more detailed information for the workouts or general workout questions, feel free to message me. I'm not a certified anything, just a meathead with a cannonball with a handle. If I can truthfully answer your questions, I will try to do so. If your up for it, and have a little bit of kettle bell practices, give it a try. Enjoy
Upperbody + Core
Single Kettle Bell 24kg
Warm Up: Up to 30 seconds on each warm up moving from one move to the next for 3 sets. One minute rest in between sets if needed.
Plank, Inchworms, Dead Bugs, Halos
The workout is 20 seconds on 40 seconds off. 1 set equals all four workouts done in this manner. After each set, take a 2 to 3 minute break and repeat for a total of three sets. Then move onto the next workout set.
Set 1 Two handed kettlebell swings, Push ups, Ballistic Rows, Tricep pushups (hands touching each other and chest hitting the diamond that is created by the hands on every rep)
Set 2 Archer Push Up, Static Rows, Pike push ups, Suitcase rows,
Set 3 Single Arm high pull swings, Kneeling Shoulder press ( double knee or single leg lunge, your pick), Gunslinger swing, Side swing to shoulder press
Ab finisher. 30 sec on 30 sec off 4 sets
Sit-ups, v-sit kickouts, flutter kicks.
Stretch afterwards anything that feels like it got worked
If anyone would like more detailed information for the workouts or general workout questions, feel free to message me. I'm not a certified anything, just a meathead with a cannonball with a handle. If I can truthfully answer your questions, I will try to do so. If your up for it, and have a little bit of kettle bell practices, give it a try. Enjoy
The workout of the day.
Upperbody + Core
Single Kettle Bell 24kg
Warm Up: Up to 30 seconds on each warm up moving from one move to the next for 3 sets. One minute rest in between sets if needed.
Plank, Inchworms, Dead Bugs, Halos
The workout is 20 seconds on 40 seconds off. 1 set equals all four workouts done in this manner. After each set, take a 2 to 3 minute break and repeat for a total of three sets. Then move onto the next workout set.
Set 1 Two handed kettlebell swings, Push ups, Ballistic Rows, Tricep pushups (hands touching each other and chest hitting the diamond that is created by the hands on every rep)
Set 2 Archer Push Up, Static Rows, Pike push ups, Suitcase rows,
Set 3 Single Arm high pull swings, Kneeling Shoulder press ( double knee or single leg lunge, your pick), Gunslinger swing, Side swing to shoulder press
Ab finisher. 30 sec on 30 sec off 4 sets
Sit-ups, v-sit kickouts, flutter kicks.
Stretch afterwards anything that feels like it got worked
If anyone would like more detailed information for the workouts or general workout questions, feel free to message me. I'm not a certified anything, just a meathead with a cannonball with a handle. If I can truthfully answer your questions, I will try to do so. If your up for it, and have a little bit of kettle bell practices, give it a try. Enjoy
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