johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provideruc
Get Ready For Some Serious Conditioning Workouts
JULY 19 FRIDAY
EMOM 30 MIN
25 Single Arm KB Swings
25 Single Arm KB Swings
8 Burpee
4 KB Clean and Press
4 KB Clean and Squat
5 KB Snatches LH& RH
JULY 17 WED
20 KB SWINGS
20 KB GOBLET SQUATS
20 KB PRESS
20 KB BICEPS CURLS
30 KB ROW
20 KB FIGURE 8 TO STALL
15 KB SUMO SQUATS TO PULL UP
20 KB ALT SWINGS
20 KB SQUAT & PRESS
20 v ups
JULY 13 MONDAY
20 MIN EMOM
25 KB SWINGS
15 KB SQUATS
15 PRESS
15 PUSH UPS
20 PLANK JACKS
15 V-Ups
JULY 12 FRIDAY
20 MIN E.M.O.M Every Minute On The Minute.
25 KB SWINGS
15 KB SQUATS
15 PRESS
15 PUSH UPS
20 PLANK JACKS
15 V-Ups
July 10 Wed
Abs workout 3 days aweek
3 ROUNDS
Leg Raises – 30 seconds work followed by 30 second rest
Prisoner Squats – 30 seconds work followed by 30 second rest
Abs Bicycles – 30 seconds work followed by 30 second rest
Wide Push Ups – 30 seconds work followed by 30 second rest
Round 2
JULY 8 MONDAY
KB WORKOUT
20 KB SWINGS
12 KB PRESS
15 KB HIGH PULLS
10 FIGUE 8 TO STALL
30 RUSSIAN TWIST
REPEAT 3 TO 5 TIMES
july 5 friday
3 rounds
Continue for 10 minutes straight.
10 KB Push Ups
10 KB Rows
10 KB Deadlift
10 KB Triceps ext
10 KB Squat
10 KB Press
10 KB PRESS OUT
10 KB FIGURE 8 TO STALL
10 KB SQUATS
10 Hand release push ups
july 2 wed
EMOM 1 to 10 min
20 KB Swings (even)
10 KB Goblet Squats (odd)
11-20 min
10-min EMOM
Evens: Pushup sets of 15, 20, 25, 30.
Odds: Wall ball sets of 15, 20, 25, 30. https://youtu.be/jCSoA4amHj4
JULY 1 MONDAY
4 ROUNDS
ROW 50 CAL
ASSAULT BIKE 50 CAL
KB SWINGS 50
LAST ROUND
ROW 25 CAL
ASSAULT BIKE 25 CAL
KB SWINGS 25
June 28 friday
EMOM 20
Minutes 1-10
16 Ball Slams (even)
16 KB Goblet Squats (odd)
Minutes 11-20
12 KB Swings (Russian Style) (even)
12 KB Sumo Deadlifts High Pulls (odd)
JUNE 26
Emon 30 min
25 GOLBET SQUATS. – 5 PUSH UPS
20 GOBLET SQUATS – 10 PUSH UPS
15 GOBLET SQUATS. – 15 PUSH UPS
10 GOBLET SQUATS – 20 PUSH UPS
5 GOBLET SQUATS – 25 PUSH UPS
June 24 Monday
2 ROUNDS
2 SQUAT &PRESS+ 1 PUSH UPS
4SQUAT &PRESS+ 2 PUSH UPS
6SQUAT &PRESS+ 3 PUSH UPS
8 SQUAT &PRESS+4 PUSH UPS
10SQUAT &PRESS+ 5 PUSH UPS
10SQUAT &PRESS+ 6 PUSH UPS
8 SQUAT &PRESS+ 7 PUSH UPS
6 SQUAT &PRESS+ 8 PUSH UPS
4 SQUAT &PRESS+ 9 PUSH UPS
2 SQUAT &PRESS+ 10 PUSH UPS
JUNE 21 FRIDAY
EMOM 20
Minutes 1-10
16 Ball Slams (even)
16 KB Goblet Squats (odd)
Minutes 11-20
12 KB Swings (Russian Style) (even)
12 KB Sumo Deadlifts High Pulls (odd)
JUNE 19 WED
Perform each exercise for 30 seconds of work followed by 15 sec rest one after the other for 3 straight rounds
Rest for 2 minutes and repeat for the remaining 2 rounds.
Round 1 – Upper Body x 4
DB Lying Chest Press to Crush Press
DB Bent Over Rows
DB Standing Shoulder Press
DB Reg, hammer, Reverse Curls
Round 2 – Lower Body x 4
Dumbbell Racked Squats
DB ONE High Swings
Dumbbell Lunges
DB Stiff Legged Deadlifts
Round 3 – Full Body x 3
DB Squat-Clean-Press
DB Renegade Rows
DB Reverse Lunge Biceps Curls
Close Grip Push Ups
JUNE 17 MONDAY
EMOM 30 MIN
25 Single Arm KB Swings
25 Single Arm KB Swings
8 Burpee Box Jumps
4 KB Clean and Press
4 KB Clean and Squat
5 KB Snatches
JUNE 14 FRIDAY
Emon 30 min
25 GOLBET SQUATS. – 5 PUSH UPS
20 GOBLET SQUATS – 10 PUSH UPS
15 GOBLET SQUATS. – 15 PUSH UPS
10 GOBLET SQUATS – 20 PUSH UPS
5 GOBLET SQUATS – 25 PUSH UPS
JUNE 12 WED
KB WORKOUT
20 KB SWINGS
12 KB PRESS
15 KB HIGH PULLS
10 FIGUE 8 TO STALL
30 RUSSIAN TWIST
REPEAT 3 TO 5 TIMES
JUNE 10 MONDAY
Perform the following exercises, every minute on the minute for 30 minutes:
24 Dumbbell Reverse Lunges
12 Push Ups
15 Dumbbell Thrusters
14 Renegade Rows
10 Burpees
10 V-Ups
JUNE 7 FRIDAY
Perform each exercise for 30 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds.
1. Abs Windshield Wipers
KB swings 30
2. Alternating V-Ups https://youtu.be/u8lo0lGPC6k
KB swing 30
3. Butterfly Crunches https://youtu.be/sOU7JUJJTWo
KB swing 30
4. Plank
KB swing 30
5. Oblique Heel Touches https://youtu.be/gJLFktAmmog
KB swings 30
June 3
E.M.O.M Every Minute On The Minute.
The 6 exercises Two D/Bells
15 DB Hang Power Clean
15 DB Push Press
15 DB Front Squat
16 ALT DB Forward Lunge + Hammer Curl
15 DB Deadlifts
15 DB Bent Over Row
MAY 31 FRIDAY
KB WORKOUT 2 OR 3 ROUNDS
10 KB PRESS
20 KB SWINGS
14 KB PRESS
28 KB SWINGS
16 KB PRESS
26 KB SWINGS
18 KB PRESS
24 KB SWINGS
20 KB PRESS
23 KB SWINGS
12KB PRESS
22KB SWING
MAY 27 MONDAY
RAPID FIRE ABS AND CHEST WORKOUT
10 exercise each — 10 reps per exercise with no rest in between for a total of a 100 reps per set — Rest for 90 seconds after your set and repeat for 3 -5 total sets
Workout
1. Windshield Wiper Pushups https://youtu.be/bxExPadnb6s
2. Abs In and Outs
3. Jumping Jack Pushups https://youtu.be/KtO1rsc7uok
4. Abs Hip Thrusts/Bridge
5. Regular Push Ups
6. Abs V-Up Toe Touches
7. Spiderman Hold Push Ups
8. Side Plank Raise L
9. Clockwise Pushups – https://youtu.be/vErRgllOCiM
10. Side Plank Raise R
MAY 24
WORKOUT FOR STRENGTH – NO REST FOR THE WICKED
Suggested Weight: Men use 16-24kg Women 8-16kg – But use a challenging kettlebell weight
2 ARM SWING-CATCH AND SQUAT
KB CLEAN AND PRESS – LEFT
2 ARM SWING-CATCH AND SQUAT
KB CLEAN AND PRESS – RIGHT
ONE ARM SWINGS – LEFT
TURKISH GET UP – LEFT
ONE ARM SWINGS – RIGHT
TURKISH GET UP – RIGHT
KB WINDMILL – LEFT
KB WINDMILL – RIGHT
MAY 22 WED
3 ROUNDS no rest
1. Single Kettlebell Swing (Right) – 30 seconds
2. Single KB Bent Over Row (Right) – 30 seconds
3. Single Racked Reverse Lunge (Right) – 30 Seconds
4. Single KB Push Up (Right) – 30 seconds
5. Burpees 30 seconds
6. Single Kettlebell Swing (Left) – 30 seconds
7. Single KB Bent Over Row (Left) – 30 seconds
8. Single Racked Reverse Lunge (Left) – 30 Seconds
9. Single KB Push Up (Left) – 30 seconds
10. Burpees 30 seconds
MAY 20 MONDAY EMOM
I completed 7 exercises, 5 rounds which equals a 35 minute workout!! keeps your heart rate up & gets your sweat
15 kb swings
15 kb upright row
15 kb elevated glute bridge
12 squats
15 kb front raise
12 kb kang squats
15 kettlebell rows
MAY 17 FRIDAY
EMOM stands for Every Minute On the Minute. this may not look difficult, but give it a try! at the top of every minute you will begin an exercise. whatever time is left of that minute is rest.
30 MIN EMOM
15 KB SWINGS
15 Sit-ups
10 KB SQUAT @ PRESS
15 V-ups
20 Alternating Weighted Lunges
15 Hollow Body Rocks
SAMPLE HOW USE TOWEL
May 15 WED
20 TOWEL SWINGS
20 TOWEL BICEPS CURL
20 TOWEL ROW
15 Towel Hammer curls
15 TOWEL Upright Row
10 AROUND BODY
10 ONE ARM ROW
MAY 13 MONDAY
EMOM stands for Every Minute On the Minute. this may not look difficult, but give it a try! at the top of every minute you will begin an exercise. whatever time is left of that minute is rest. here’s what we did today
30 min EMOM
20 KB SWINGS
20 KB BICEPS CURL
20 KB ROW
15 KB halos to press
15 KB Upright Row
MAY 10 FRIDAY
Continue for 10 minutes straight.
10 KB Push Ups
10 KB Rows
10 KB Deadlift
10 KB Triceps ext
10 KB Squat
10 KB Press
10 KB PRESS OUT
10 KB FIGURE 8 TO STALL
10 KB KANG SQUATS
10 Hand release push ups
Wed May 8
10-15-20- 25
KB SWINGS
KB Press
KB ONE ARM SWINGS L/R
KB GOBLET SQUATS
KB FIGURE 8 TO STALL
KB ALT SWINGS
AROUND BODY TO STALL
KB SUMO SQUATS
KB ONE LEG
MONDAY MAY 6 EMOM
30 MIN
BICEPS CURL
HAMMER CURL
BENT OVER ROW
CHEST PRESS
MAY 3 FRIDAY
This workout is ONLY 35 MINUTES, but you gotta put your heart & soul into it you can use DBs instead of KBs if you do not have access to those!! EMOM means every minute on the minute. So you do the specific number of reps of the exercise at the beginning of the minute, then once youve completed the reps you rest until you move into the next exercise at the start of the following minute! The ONLY rest time you get is during the minute when you’ve completed the reps!! No rest between each set!
WORKOUT: 5 sets!!!
1️⃣15 KB swings
2️⃣20 KB sumo squats
3️⃣12 bicep curls & 10 hammer curl & press
4️⃣30 side shuffle floor taps
5️⃣30 bench hops
6️⃣20 reverse lunge twists (10 each leg)
7️⃣30 Plank jacks
MAY 1 WED
30 min EMOM
20 KB SWINGS
20 KB BICEPS CURL
20 KB ROW
15 KB halos to press
15 KB Upright Row
APRIL 29 MONDAY
APRIL 24
3 ROUNDS
30 KB SWINGS
30 jumping jacks
15 KB PRESS
15 KB GOBLET SQUATS
21 KB 3 biceps curls
15 KB PRESS
30 seal jacks
30 KB AROUND BODY TO STALL
30 KB quick squats
30 KB SWINGS
20 KB figure 8 to stall
20 KB SQUAT & PRESS
10/10 plank shoulder taps
15 kb sit ups
15 push ups
20 sumo squats
20 quick sumo squats
APRIL 23
How to Increase Walking Speed
Walking is one of the safest and most effective sports for fitness, but to become fit, you have to move fairly fast. You should exercise vigorously enough to increase your heart rate at least 20 beats a minute more than when you rest. Walking at a leisurely pace will not raise your heart rate very much. You can increase your speed by taking longer steps or by moving your feet at a faster rate.
To lengthen your stride, swivel your hips so that you reach out further forward with your feet. This causes you to twist your body from side to side, which forces your toes to point to the outside when your feet touch the ground. By pointing your feet forward after your heel strikes the ground, you will gain a few inches. To move your feet at a faster rate, you have to move your arms at a faster rate also. Every time one leg moves forward, the arm on the same side moves back and the arm on the other side moves forward. For every step forward, there is an equal number of arm movements forward. To move your arms faster, you have to keep your elbows bent. The fulcrum of your arm swing is at your shoulder. The straighter your elbows, the longer your arms swing as a pendulum from your shoulder, reducing the frequency of arm swings. Bending your elbows shortens the swing and allows you to move faster.
APRIL 22 MONDAY
20 MIN EMOM stands for Every Minute on the Minute
20 KB SWINGS
20 GOBLET SQUAT
40 M/CLIMBERS
10 PUSH UPS
APRIL 19 FRIDAY
20 MIN EMOM
25 KB SWINGS
15 KB SQUATS
15 PRESS
15 PUSH UPS
20 PLANK JACKS
15 V-Ups
APRIL 15 MONDAY CHECK IT OUT
30 reps 15.15,15,15
REST 30 SEC AFTER EACH
BICEPS CURL
TRICEPS KICK BACKS
HAMMER CURLS
TRICEPS EXT
BFR TRAINING
WHAT IS IT?
BFR training is a supplemental method of rehabilitating moderate-to-significant injuries which involves placing an occlusion cuff and unit around an exercising limb to stimulate muscle growth and recovery. A pre-determined percentage of blood flow to your muscles is occluded and is followed by exercising at a low intensity using high repetitions, to accelerate rehabilitation timelines of all injuries.
WHAT ARE THE BENEFITS?
Applying a blood flow restriction unit in conjunction with low intensity exercise has been shown time and again in controlled research to improve strength, muscle size, bone healing, and muscle activation in patients who cannot tolerate heavy loading after significant injury or surgery. Improving strength gains and muscle size in rehabilitation can significantly accelerate recovery time by decreasing the negative effects of prolonged inactivity, and getting YOU, the athlete, back to doing what you love to do FASTER.
HOW DOES IT WORK?
Essentially, the application of a personalized blood flow restriction unit combined with specific and individualized exercises prescribed by a Doctor of Physical Therapy creates a low-oxygen environment in your body that physiologically mimics high-intensity activity. Systemically in the body, this stimulates your brain to release different growth hormones and chemicals that not only help build muscle, but also limit the amount of muscle breakdown that is typically associated with high level activity (some of the reason you might feel soreness after a long workout!). The trick is, that this can be applied as early as DAY ONE after surgery, which can get athletes with various injuries and procedures back in the gym and on the field with a significantly accelerated rehabilitation timeframe.
WHO WOULD BENEFIT?
If you have had a significant injury that has caused you to miss time away from competition, chances are your condition will be improved by using BFR training. Multiple research studies have been published on the positive effects of BFR application with orthopedic conditions of all types, ranging from ACL reconstruction, fractures, muscle strains, and many more. The key is that all of these injuries can potentially be rehabilitated using BFR starting from Day 1 after injury, and can prevent the negative effects of limb disuse all the way to return to play and beyond. As one of the only BFR rehab providers in all of New Jersey, Elite Sports Physical Therapy is your stop to experience the benefits of the newest and most effective rehab movement currently being used by countless professional and collegiate teams, and elite-level athletes of various sports. Come by and ask your Physical Therapist at Elite if BFR is a safe and effective rehab option for you!
APRIL 12 FRIDAY
20 MIN EMOM stands for Every Minute on the Minute
25 KB SWINGS
15 KB SQUATS
15 PRESS
15 PUSH UPS
20 PLANK JACKS
15 V-Ups
APRIL 8 MONDAY
25 KB SWINGS
20 KB SQUAT & PRESS
20 KB GOBLET SQUAT
25 KB TWO BENT OVER ROWS
20 KB SQUAT & PRESS
20 HIGH PULLS
APRIL 3 WED
Round 1 – Complex
Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm.
Continue for 10 minutes straight.
KB Push Ups
KB Rows
KB Deadlift
KB Clean
KB Racked Squat
KB Press
Round 2 – Metabolic Circuit
Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds
KB Snatch
Kb Goblet Squat and Reverse Lunge
KB Alternating Single Arm Swings
KB Cross Body Clean
KB Swing to Squat
Round 3 – Ladder Finisher
Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees
KB Swings 1-2-3-4-5-6-7
Burpees 7-6-5-4-3-2-1
APRIL 1 MONDAY
15 MIN EMOM stands for Every Minute on the Minute
10 TWO DB SWINGS 10 TWO FRONT RAISE
10 BICEPS CURL 10 PRESS
10 TWO D/B SWINGS 10 HIG PULL UP
10 SUMO SQUATS 10 – SHOULDER PRESS
10 PUSH UPS 10 PLANK JACKS
MARCH 29 FRIDAY
30 MIN EMOM stands for Every Minute on the Minute
25 KB SWINGS
15 KB SQUAT & PRESS
16 KB Towel Rows
20 Plank jacks
15 V-Ups
MARCH 27 WED
10 KB SWINGS
10 goblet squats
15 KB SWINGS
15 goblet squats
20 KB SWINGS
20 goblet squats
25 KB SWINGS
25 goblet squats
30 KB SWINGS
30 goblet squats
30 KB SWINGS
35 goblet squats
35 KB SWINGS
35 goblet squats
40 KB SWINGS
40 goblet squats
MARCH 25 MONDAY
20 TOWEL SWINGS
20 TOWEL BICEPS CURL
20 TOWEL ROW
15 Towel KB halos for power
15 TOWEL Upright Row
MARCH 22 FRIDAY
30SEC ON 30 SEC REST
5 MIN KB SWINGS
5 MIN KB GOBLET SQUATS
5 MIN KB PRESS
5MIN PUSH UPS
5 MIN Kettlebell Towel Row
5 MIN KB LOW SWINGS
MARCH 20 WED
20 KB swings
20Walking lunges with KB pass under knee
20 Crab walks with KB
20 KB Ab tucks
20 BENT OVER ROW L/R
15 ONE ARM PRESS L/R
15/15 TBAR PLANK L/R
20 SWINGS squats LOW
20 Swings
20 SUMO SQUATS LOW
30 Round BODY TO STALL
26 Flutter kicks.
20 V UPS
20 LEG RAISES
March 18 Monday
20 Kettle bell swings
12 Burpee D/B row
12 Curtsy lunge with press
12 Jump squat with upright row
12 Reverse lunge with lateral raise
10 Push up with mountain climber
12 Sumo squat with oblique crunch
MARCH 15
12 MIN EMOM
EMOM stands for Every Minute on the Minute
10 PRESS
20 SWINGS
14 PRESS
28 SWINGS
16 PRESS
26 SWINGS
18 PRESS
24 SWINGS
20 PRESS
23 SWINGS
12 PRESS
22 SWINGS
MARCH 13 WED
Workout Details
Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest. Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds. Then rest 2 minutes and repeat 3 rounds for set 2.
Metabolic Grinder Workout
Set/Circuit #1
1. Squat to Front Dumbbell Raise
2. Reverse Lunge to Bicep Curl
3. Alternating Snatch to Burpee
4. Bear Position Renegade Rows
Set/Circuit #2
1. Goblet Meet The Queen
2. Dumbbell Skier Swings
- One d/b chest Press out
4. Floor Chest Press to Crush Press
MARCH 11 MONDAY
Round 1 – Complex
Perform each exercise one after the other for 10 reps each starting with one side and then repeat for the other side/arm.
Continue for 10 minutes straight.
KB Push Ups
KB Rows
KB Deadlift
KB Clean
KB Racked Squat
KB Press
Round 2 – Metabolic Circuit
Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds
KB Upright row
Kb Goblet Squat and Reverse Lunge
KB Alternating Single Arm Swings
KB Boxer puches
KB Swing to Squat
Round 3 – Ladder Finisher
Perform V-UPS and swing in a ascending and descending ladder format starting with 1 KB Swing and 10 V UPS
KB Swings 1-2-3-4-5-6-7-8-9-10
V-UPS 10-9-8- 7-6-5-4-3-2-1
FRIDAY 8 MARCH
10 ROUNDS 10 REPS
1.KB SWINGS
2 KB GOBLET SQUATS
3 KB PRESS
4 KB BICEPS CURLS
5 KB ROW
6 KB FIGURE 8 TO STALL
7 KB SUMO SQUATS
8 KB ALT SWINGS
9 KB SQUAT & PRESS
10 KB Renegade Row
WED MARCH 6
50 kB swings
50 PLANK JACKS
40 kettlebell swings
40 PLANK JACKS
30 kettlebell swings
30 PLANK JACKS
20 kettlebell swings
20 PLANK JACKS
10 kettlebell swings
10 PLANK JACKS
MARCH 4 MONDAY
EMOM stands for Every Minute on the Minute.
20 MIN WORKOUT
10 Pushups
10 Situps
10 Kettlebell OR D/BELL Swings
10 Pushups
10 Situps
MARCH 1 FRIDAY
50 KB SWINGS
10 KB PRESS
40 SIT UPS
RUN 400 M
30 ALT LUNGES FRONT
10 KB PRESS
20 KB SWINGS
10 KB FIGURE 8
RUN 400 M
20 KB SWINGS
10 KB PRESS
30 ALT LUNGES REAR
RUN 400 M
40 SIT UPS
50 KB SQUATS
WED FEB 27 EMOM WORKOUT
30 MIN
10 min
20 KB swings
15 kb thrusters
20-Plank jacks
15 boat hold
20 alt suitcases sit up
25 body squats
15 KB upright row
15 kB bent row
15 squat & press out
1 min plank
FEB 25 EMOM MONDAY WORKOUT
Minute 1: 20 KB swings
Minute 2: 15 DB thrusters
Minute 3: 20-Plank jacks
Minute 4: 15 KB upright row
Minute 5: 20 sit ups
Minute 6: 24 weighted lunge jumps
Minute 7: 15 DB bent row
*5 rounds*
FEB 22 FRIDAY
Round 1 – Complex
Perform each exercise one after the other for 10 reps each starting with one side and then repeat for the other side/arm.
Continue for 10 minutes straight.
KB Push Ups
KB Rows
KB Deadlift
KB Clean
KB Racked Squat
KB Press
Round 2 – Metabolic Circuit
Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds
KB Upright row
Kb Goblet Squat and Reverse Lunge
KB Alternating Single Arm Swings
KB Boxer puches
KB Swing to Squat
FEB 20 WED
15 MIN EMOM
20 KB SWINGS
15 KB PRESS
15 BICEPS CURL
15 TRICEPS EXT
15 PRESS OUT
FEB 18 MONDAY
EMOM
10 MIN
24 KB SWINGS
12 KB PRESS
24 SQUATS
12 KB SWING & PRESS
10 MIN
12 KB ONE ARM SWINGS
12 KB ONE ARM SWINGS
24 KB AROUND BODY TO STALL
60 SEC PLANK
10 MIN
10-Pushups
24 In-n-outs
50 Bicycles
Feb 15 FRIDAY
EMOM WORKOUTS
SUPERSET#1 (3x)
15 squats
10 renegade rows
⚠️4 MIN EMOM ⚠️
•
SUPERSET #2 (3x)
15 lunges (side)
10 triceps pushup with SHOULDER taps
⚠️4 MIN EMOM ⚠️
•
SUPERSET #3 (3x)
15 deadlifts
10 pullover press
⚠️4 MIN EMOM
FEB 13 WED
As many rounds as possible
in 14 min
14 squats
14 sit ups
14 push ups
14 sec plank
FEB 11
1. Racked Front Dumbbell Squats – 40
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows – 30 (15 Per Side)
4. DB ALT Lunges – 40 (20 per side)
5. One Arm Push Press (Right) – 25
6. One Arm Push Press (Left) – 25
7. Bent Over Staggered Rows – 30 reps (15 per leg)
8. Goblet Squats – 40 reps
9. DB Swings – 50 reps
10.TRUCK DRIVER 25
FEB 8
An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness
EMOM WORKOUT
15 MIN
30 KB SWINGS
30 PUSH UPS
WED FEB 6
3 ROUNDS
40 KB Swings
25 FIGURE TO STALL
20 Kettlebell Goblet Squats
20 KB M/CLIMBERS
20 KB Push Ups
25 KB PLANK JACKS
30 KB SWINGS
20 FROG SQUATS
ABS
TABATA 20/10
ALT SINGLE ARM V UPS
PLANK BODY RAISE
AB IN & OUTS
ROTATIONAL SIDE PLANK
FEB 4 MONDAY
10 MIN
20 KB SWINGS
12 KB PRESS
15 SQUATS
12 KB SWING & PRESS
12 TRICEPS EXT
FEB 1 FRIDAY
10—15 —20 -25
4 rounds
KB SWINGS
KB Swing to Squat
KB ONE ARM SWINGS L/R
KB GOBLET SQUATS
KB FIGURE 8 TO STALL
KB ALT SWINGS
KB AROUND BODY TO STALL
KB SUMO SQUATS
KB ONE LEG D/LIFT L/R
KB SWINGS
JAN 28 MONDAY
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CURLS
15 KB PRESS
30 KB 2 HAND SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.
As you can see, coaches and athletes can get creative with EMOM workouts (see below for a few examples), allowing them to deliver high amounts of training volume in short amounts of time.
JAN 23 WED
EMOM KB
12 MIN
15 KB SWINGS
15 FIGURE 8 TO STALL
15 KB PRESS
10 Donkey Kicks
12 MIN
15 KB CHEST PRESS
15 KB PULL OVER
10 PUSH UPS
60 SEC PLANK
12 MIN
10 HOLD KB WIPERS
10 KB SIT UPS
10 KB MOON
10 HOLD KB LEG RAISES
10 MIN
10 JUMPING JACKS
1 – 5 PRISONER PUSH UPS
20 SEAL JACKS
15 SPIDER MAN
20 M/CLIMBERS
5 MIN
Hollow rock
ROCK HOLD
PLANK
SIDE PLANK
JAN 21 MONDAY
EMOM WORKOUTS
12 MIN
20 D/B SKI SWINGS
1- 10 PRISONER PUSH UPS
20 D/B REVERSE PRESS CHEST
20 PLANK JACKS
12 MIN
15 DB Deadlift
15 DB Hamstring Curl
15 Dumbbell Lunge
15 WIPPERS
12 MIN
15 LYING TRICEPS EXT
15 Zottman Curl
15 Standing DB Curl
20 M/CLIMBERS
12 MIN
15 D/B FRONT RAISES
15 D/B BENT OVER RAISE
15 D/B upright row
20 D/B SIT UP
Friday Jan 18
300 REPS WORKOUT
Kbell Swings – 50 reps
Push Ups – 50 reps
Double-Kbell Bent-Over Row – 50 reps
Plank jacks – 50 reps
Abs V-Ups – 50 reps
Dumbbell Clean and Squat – 50 reps
WED JAN 16
WARM UP
TWIST
SEAL JACKS
BODY SQUATS
PLANK JACKS
DB == DUMBBELL
DB SWINGS
DB SHOULDERS PRESS
DB UPRIGHT ROW
DB LATERAL RAISE
DB REAR DELT FLYES
DB FRONT RAISE
DB SHUGS
BENT OVER ROWS
DB ALT PRESS
DB PIKE PRESS
ABS
WIPERS
FROG CRUNCH
SIDE PLANK
PLANK
LEG LIFTS
V UPS
MONDAY JAN 14
CHEST & ABS
20 D/B CHEST PRESS
20 D/B CLOSE CHEST PRESS
20 D/B FLYES TO PULLOVER
20 LEG LIFTS
20 FROG CRUNCH
20 PUSH UPS
20 CHEST PRESS TO PULLOVER
20 D/B CLEAN
20 D/B WALKING LUNGES
20 D/B SKI SWINGS
FRIDAY JAN 11
EMOM
10 MIN
24 KB SWINGS
12 KB PRESS
24 SQUATS
12 KB SWING & PRESS
10 MIN
12 KB ONE ARM SWINGS
12 KB ONE ARM SWINGS
24 KB AROUND BODY TO STALL
60 SEC PLANK
10 MIN
10-Pushups
24 In-n-outs
50 Bicycles
JAN 9 WEDNESDAY
For Time (time cap of 10 minutes):
- 50 kettlebell swings
- 50 sit ups
- 40 kettlebell swings
- 40 sit ups
- 30 kettlebell swings
- 30 sit ups
- 20 kettlebell swings
- 20 sit ups
- 10 kettlebell swings
- 10 sit ups
JAN 7 MONDAY
Perform each exercise for 30 seconds of work followed by 15 sec rest one after the other for 3 straight rounds.
Rest for 2 minutes and repeat for the remaining 2 rounds. DUMBBELL WORKOUT
Round 1 – Upper Body x 4
Lying Chest Press to Crush Press
Bent Over Rows
Standing Shoulder Press
DB hammer, Curls
Round 2 – Lower Body x 4
Dumbbell Racked Squats
DB High Swings
Dumbbell Lunges
Stiff Legged Deadlifts
Round 3 – Full Body x 3
Squat-Clean-Press
Renegade Rows
Reverse Lunge Biceps Curls
Close Grip Push Ups
JAN 4 FRIDAY
Kettlebell HIIT Workout
Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute. Rest for 60 seconds and repeat again for 3-5 rounds.
One Round = 7 Minutes
Kettlebell Swings (Right) – 30 seconds
Kettlebell Swings (Left) – 30 seconds
Kettlebell Clean to Reverse Lunge (Right) – 30 seconds
Kettlebell Clean to Reverse Lunge (Left) – 30 seconds
Kettlebell Snatches (Right) – 30 seconds
Kettlebell Snatches (left) – 30 seconds
Kettlebell Circular Cleans (right) – 30 seconds
Kettlebell Circular Cleans (left) – 30 seconds
Kettlebell Squats (right) – 30 seconds
Kettlebell Squats (left) – 30 seconds
JAN 2 WED
What is it?
EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.
What are the benefits?
-Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. Let’s say the workout calls for an 8 minute EMOM of 10 wall balls. If it takes you 35 seconds the first minute and 50 seconds the second minute, you can clearly see that you’ve fallen off pace.
-Progression: EMOMs are a great tool for measuring progressions from week to week. Back to the wall ball EMOM example. Week 1 you may want to complete 10 wall balls every minute on the minute for 8 minutes while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2 you could increase the number of wall balls you do every minute or the total length of the workout.
-Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.
-Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? After analyzing each set, EMOMs allow you to redo the work at the start of the new minute.
20 MIN EMOM
20 SEAL JACKS
10 KB SWINGS
20 SEAL JACKS
10 GOBLET SQUATS
20 SEAL JACKS
10 OBLIQUE CRUNCHES LH /RH
DEC 31 MONDAY LAST WORKOUT FOR 2018
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
Kettlebell Swings – 40 reps
Kettlebell Swing Cleans – 10 reps
Kettlebell Goblet Squats – 20 Reps
Kettlebell Pull Cleans – 10 reps
Kettlebell Push Ups – 20 Reps
Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
DEC 28 FRIDAY
Round 1 – Complex
Perform each exercise one after the other for 10 reps each starting with one side and then repeat for the other side/arm.
Continue for 10 minutes straight.
KB Push Ups
KB Rows
KB Deadlift
KB Clean
KB Racked Squat
KB Press
Round 2 – Metabolic Circuit
Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds
KB Upright row
Kb Goblet Squat and Reverse Lunge
KB Alternating Single Arm Swings
KB Boxer puches
KB Swing to Squat
Round 3 – Ladder Finisher
Perform V-UPS and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees
KB Swings 1-2-3-4-5-6-7-8-9-10
V-UPS 10-9-8- 7-6-5-4-3-2-1
DEC 26 WED
26 KB SWINGS
26 KB GOBLET SQUATS
26 KB ONE ARM D/LIFT LH & RH
26 KB ONE ARM SQUATS LH & RH
26 KB ALT LUNGES
10/10 KB HALO
16 KB PRESS OUT STAND
16 KB PRESS OUT KNEES
26 KB FIGURE 8 TO STALL
15 KB HIG PULL UP ONE ARM LH & RH
26 PUSH UPS
26 KB LEG RAISES
26 KB WIPPERS
26 KB SCISSORS
26 KB ALT LEG RAISES
26 KB SIT UP & PRESS
DEC 24 MONDAY
24 KB SWINGS
24 KB GOBLET SQUATS
24 KB ONE ARM D/LIFT LH & RH
24KB ONE ARM SQUATS LH & RH
24 KB ALT LUNGES
10/10 KB HALO
15 KB PRESS OUT STAND
15 KB PRESS OUT KNEES
26 KB FIGURE 8 TO STALL
15 KB HIG PULL UP ONE ARM LH & RH
24 PUSH UPS
24 KB LEG RAISES
24 KB WIPPERS
24 KB SCISSORS
24 KB ALT LEG RAISES
24 KB SIT UP & PRESS
DEC 21 FRIDAY
26 KB SWINGS
26 KB GOBLET SQUATS
26 KB ONE ARM D/LIFT LH & RH
26 KB ONE ARM SQUATS LH & RH
26 KB ALT LUNGES
10/10 KB HALO
15 KB PRESS OUT STAND
15 KB PRESS OUT KNEES
26 KB FIGURE 8 TO STALL
15 KB HIG PULL UP ONE ARM LH & RH
26 PUSH UPS
26 KB LEG RAISES
26 KB WIPPERS
26 KB SCISSORS
26 KB ALT LEG RAISES
26 KB SIT UP & PRESS
johnny’s fit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider
- REMEMBER NOTHING WILL WORK UNLESS YOU DO
If you’re not familiar with the workouts go to working videos or kettlbell Tutorial
Well what are you Waiting for? New Workouts Added.
Commit to consistently performing the daily actions that will get you closer to those goals
DEC 19
NAME WORKOUT
Johnny’s Fit O’hana
2 ROUNDS
J.25 KB SWINGS
O 20 GOBLETS SQUATS
H 30 SEC SQUAT HOLD
O 15 PUSH UPS
N 15 V UPS
N 30 SEC ROCK HOLD
Y 20 RUSSIAN TWIST
S 30 PLANK JACKS
F 20 ROCK SWING
I. 30 KB SWINGS
T 20 FIGIRE 8 TO STALL
O 25 AROUND BODY TO STALL
H 10 WOOD CHOP LH
A 10 WOOD CHOP RH
N 15 KB PRESS
A 30 KB SWINGS
DEC 17 MONDAY
Perform each exercise for 30 seconds of work followed by 15 sec rest one after the other for 3 straight rounds.
Rest for 2 minutes and repeat for the remaining 2 rounds.
Round 1 – Upper Body x 4
12 Lying Chest Press to Crush Press
12 Pike Push ups
12 Standing Upward Fly
12 DB Reg, hammer, Reverse Curls
Round 2 – Lower Body x 4
12 Dumbbell Racked Squats
12 DB High Swings
12 ALT Dumbbell Lunges
12 Stiff Legged Deadlifts
Round 3 – Full Body x 3
12 Squat-Clean-Press
12 PLANK Renegade Rows
12 Reverse Lunge Biceps Curls
12 Close Grip Push Ups
DEC 14 FRIDAY
10—15 —20 -25
4 rounds
KB SWINGS
KB Swing to Squat
KB ONE ARM SWINGS L/R
KB GOBLET SQUATS
KB FIGURE 8 TO STALL
KB ALT SWINGS
KB AROUND BODY TO STALL
KB SUMO SQUATS
KB ONE LEG D/LIFT L/R
KB SWINGS
DEC 10 MONDAY
EMOM KB
10 min
20 KB Swings
20 figure 8 to stall
The Seven
7 rounds
7 push-ups
7 kb thrusters
7 kb press
7 kb deadlifts
7 burpees
7 kettlebell swings
7 kb pull-ups
Repeat 5 times
15 biceps curl
15 triceps ext
20 v ups
Hollow rock 30 SEC
Rock HOLD 30 SEC
Bodyweight Skull crusher Push Ups 5 X10 REPS 10 SEC REST
Push Ups 5 X 10 REPS 10 SEC REST
What Is An EMOM Workout?
An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame
DEC 7 FRIDAY
30 KB SWINGS
25 KB BENT OVER Rows
10 KB Truck driver
20 KB Squat & press
10/10 KB One leg D/lift
15 KB squat & press out
15 KB Press
15 Kb Goblet Squat
30 KB Swings
15 KB PULL UP
20 KB Swing to Squat
15 SUMO SQUATS
KB Swings 1-2-3-4-5-6-7-8-9-10
Burpees 10-9- 8-7-6-5-4-3-2-1
DEC 5 WED
30 KB SWINGS
25 KB BENT OVER Rows
10 PLATE Truck driver
20 KB Squat & press
10/10 KB One leg D/lift
15 KB squat & press out
15 KB Press
15 Kb Goblet Squat
30 KB Swings
15 KB PULL UP
20 KB Swing to Squat
15 SUMO SQUATS
KB Swings 1-2-3-4-5-6-7-8-9-10
Burpees 10-9- 8-7-6-5-4-3-2-1
Bodyweight Skull crusher Push Ups 5 X10 REPS 10 SEC REST
Push Ups 5 X 10 REPS 10 SEC REST
DEC 3 Monday
Rest for 2 minutes and repeat for the remaining 2 rounds.
45 SEC WORK 15 SEC REST
Round 1 – Upper Body x 4
Lying Chest Press to Crush Press
Bent Over Rows
Standing Shoulder Press
D/Bell Zottman Curl
Round 2 – Lower Body x 4
Dumbbell Racked Squats
DB High Swings
Dumbbell Lunges
Stiff Legged Deadlifts
Round 3 – Full Body x 3
Squat-Clean-Press
Renegade Rows
Reverse Lunge Biceps Curls
Close Grip Push Ups
NOV 30
Workout Details Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest. Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds. Then rest 2 minutes and repeat 3 rounds for set 2.
60 seconds of work followed by 15 seconds rest.
Metabolic Grinder Workout
Set/Circuit #1
1. Squat to Front Dumbbell Raise
2. Reverse Lunge to Bicep Curl
3. Alternating Snatch to Burpee
4. Bear Position Renegade Rows
Set/Circuit #2
1. Goblet Meet The Queen
2. Dumbbell Skier Swings
3. Tri Pass and Press
4. Floor Chest Press to Crush Press
WED 28 NOV
50 KB AROUND BODY TO STALL
40 KB Swings
15 Kettlebell press–
20 KB Goblet Squats
15 KB press
20 KB Push Ups –
10/10 KBReverse Goblet Lunge –
20 KB FIGURE 8 TO STALL
Plank jacks – 60 seconds
NOV 26 MONDAY
KB SWINGS .15.25. 35 45
100 LAENING TWIST
15 swings
15 WINDMILL
20 swings
15 WINDMILL
25 swings
20 SEAL JACKS
30 swings
30 BODY SQUATS
45 SWINGS
15 swings
15 PUSH UPS
20 swings
20 PLANK WALK
25 swings
25 M/CLIMBERS
30 swings
30 Scissor Kicks
45 SWINGS
15 swings
15 STIFF LEG D/LIFT
20 swings
20 BICEPS CURL
25 swings
25 AROUND Body TO STALL
30 swings
30 FIGURE 8 TO STALL
45 SWINGS
NOV 23 FRIDAY
40 PLANK JACKS 10 SWINGS
35 PLANK JACKS 15 SWINGS
30 PLANK JACKS 20 SWINGS
25 PLANK JACKS 25 SWINGS
20 PLANK JACKS 30 SWINGS
15 PLANK JACKS 35 SWINGS
10 PLANK JACKS 10 SWINGS
40 PLANK JACKS 40 SWINGS
5 PLANK JACKS 45 SWINGS
NOV 21 WEDNESDAY
SUPERSETS
20 Goblet squats
20 KB PRESS
4 ROUNDS
SUPERSETS
20 KB SWINGS
20 KB FIGURE 8 TO STALL
4 ROUNDS
SUPERSETS
50 PLANK JACKS
20 PUSH UPS
4 ROUNDS
SUPERSETS
20 KB SIT UP
20 LEG RAISES
SUPERSETS
20 V UPS
50 M/CLIMBERS
NOV19 MONDAY
40 KB Swings
25 FIGURE TO STALL
20 Kettlebell Goblet Squats
20 KB M/CLIMBERS
20 KB Push Ups
25 KB PLANK JACKS
30 KB SWINGS
20 FROG SQUATS https://youtu.be/H2z7v6tEU5g
NOV 16 Friday
30 GOBLET SQUATS
10 PLANK JACKS
30 V UPS
19 PLANK JACKS
30 PUSH UPS
30 LUNGES ALT
10 PLANK JACKS
30 V PS
10 PLANK JACKS
30 KB SWINGS
NOV 14. Wed
What Is An EMOM Workout?
An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame
20 MIN EMOM
25 KB SWINGS
20 SQUAT & PRESS
30 M/CLIMBERS
NOV 12 Monday
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRULS
15 KB PRESS
30 KB 2 HAND SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
NOV 9 FRIDAY
30 MIN.
EMOM (Every Minute on the Minute)
KB SWINGS 15 20 25 30
PUSH UPS. 15 20 25 30
WALL BALL 15 20 25 30
What Is An EMOM Workout?
An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame
NOV 7 WED
Kettlebell HIIT Workout
Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10 mph or higher for 1 minute. Rest for 60 seconds and repeat again for 3-5 rounds.
One Round = 7 Minutes
KB Swings (Right) – 30 seconds
KB Swings (Left) – 30 seconds
KB Clean to Reverse Lunge (Right) – 30 seconds
KB Clean to Reverse Lunge (Left) – 30 seconds
KBl Snatches (Right) – 30 seconds
KB Snatches (left) – 30 seconds
KB Circular Cleans (right) – 30 seconds https://youtu.be/KbbdH33meVI
KB Circular Cleans (left) – 30 seconds
KB Squats (right) – 30 seconds
KB Squats (left) – 30 seconds
NOV 05
Question: What is the perfect exercise routine?
Does it Exist?
Yes! the perfect exercise routine is out there and it
Might be closer than you ever thought, you just
Might be looking in the wrong places…
If you are looking for shortcuts, You will never find it!
If you’re looking for magic pills, No! Try again!
If you are looking for a quick fix! Not there either
What we have to understand is this:
THE PERFECT ROUTINE IS THE ROUTINE THAT YOU
CAN STICK TO FOR A LONG PERIOD OF TIME
Let me ask you a question
What’s the longest you have been on an exercise
Routine for?
A week or two maybe a month,
if you haven’t achieved your goal yet
The real answer is NOT long enough!
Now what I’m about to say next is something
That you would have heard me say in the past but
It bears repeating…
CONSISTENCY IS THE KEY TO SUCCESS
But how to be consistent and stick to a routine,
that’s the million dollar question..
NOV 04 MONDAY
For Time How fit are you Do this workout once a week & beat your time ???
50-40-30-20-10
KB Swings
KB Goblet Squats
NOV 2 FRIDAY
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRULS
15 KB PRESS
30 KB 2 HAND SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
HALLOWEEN WORKOUT OCT 31
OCT 31 WEDNESDAY
Kettlebell Workout Minute
One Handed Swing – 60 secs each
Reverse Lunge – 60 secs each
Squat & Press – 60 secs each
Clean – 60 secs each
Push Ups – 60 secs
Sit & Press – 60 secs
Rest 60 seconds between exercises + 10 Burpees
A similar format to workout #9 except for this workout you add 10 Burpees into your rest period.
OCT 29 MONDAY
Take Five Kettlebell Circuit
Double Handed Squats – 20 reps
Snatch – 20 reps LH & RH ARM
Reverse Lunge – 20 reps
Push Up – 20 reps
Double Handed Swing – 20 reps
Repeat – 15, 10, 5 reps
A circuit based workout that uses 5 different exercises.
Perform each exercise for 20 reps each, Snatches and Lunges are 20 reps each side. Next repeat the circuit for 15 reps, then 10 reps and finally 5 reps.
OCT 25 FRIDAY
Kettlebell HIIT Workout
Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute. Rest for 60 seconds and repeat again for 3-5 rounds.
One Round = 7 Minutes
Kettlebell Swings (Right) – 30 seconds
Kettlebell Swings (Left) – 30 seconds
Kettlebell Clean to Reverse Lunge (Right) – 30 seconds
Kettlebell Clean to Reverse Lunge (Left) – 30 seconds
Kettlebell Snatches (Right) – 30 seconds
Kettlebell Snatches (left) – 30 seconds
Kettlebell Circular Cleans (right) – 30 seconds
Kettlebell Circular Cleans (left) – 30 seconds
Kettlebell Squats (right) – 30 seconds
Kettlebell Squats (left) – 30 seconds
OCT 24 WEDNESDAY
Round 1 – Complex
Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm.
Continue for 10 minutes straight.
KB Push Ups
KB Rows
KB Deadlift
KB Clean
KB Racked Squat
KB Press
Round 2 – Metabolic Circuit
Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds
KB Snatch
Kb Goblet Squat
KB Alternating Single Arm Swings
KB Clean & Press
KB 2 Hand Swing to Squat
Round 3 – Ladder Finisher
Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees
KB Swings 1-2-3-4-5-6-7
Burpees 7-6-5-4-3-2-1
OCT 22 Monday
For Time How fit are you Do this workout once a week & beat your time ???
50-40-30-20-10
KB Swings
KB Goblet Squats
OCT 19 FRIDAY
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRULS
15 KB PRESS
30 KB 2 HAND SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
OCT 17 WED
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
Kettlebell Swings – 40 reps
Kettlebell Swing Cleans – 10 reps. https://youtu.be/SlPTugOUHjM
Kettlebell Goblet Squats – 20 Reps
Kettlebell Pull Cleans – 10 reps
Kettlebell Push Ups – 20 Reps
Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
OCT 15 MONDAY
CARDIO A WORKOUT
50 JUMPING JACKS
30 JUMPING LUNGES
20 BURPESS
40 MOUNTAIN CLIMBERS
30 BODY SQUATS
20 HOP OVERS A BENCH
20 JUMPING JACKS
20 JUMPING LUNGES
10 BURPESS
30 MOUNTAIN CLIMBERS
30 BODY AQUATS
20 HOPE OVERS A BENCH
50 JUMPING JACKS
20 JUMPING LUNGES
10 BURPESS
20 MOUNTAIN CLIMBERS
30 BODY SQUATS
20 HOPE OVERS A BENCH
OCT 12 FRIDAY
Kettlebell Workout Minute
One Handed Swing – 60 secs each
Reverse Lunge – 60 secs each
Squat & Press – 60 secs each
Clean – 60 secs each
Push Ups – 60 secs
Sit & Press – 60 secs
Rest 60 seconds between exercises + 10 Burpees
A similar format to workout #9 except for this workout you add 10 Burpees into your rest period.
Great for your cardio this one!
OCT 10 WED
Kettlebell Pyramid
5 Pushups
5 KB Situps
10 Kettlebell Swings
10 Pushups
10 KB Situps
10 Kettlebell Swings
15 Pushups
15 KB Situps
10 Kettlebell Swings
20 Pushups
20 KB Situps
10 Kettlebell Swings
25 Pushups
25 KB Situps
10 Kettlebell Swings
20 Pushups
20 KB Situps
10 Kettlebell Swings
15 Pushups
15 KB Situps
10 Kettlebell Swings
10 Pushups
10 KB Situps
10 Kettlebell Swings
5 Pushups
5 KB Situps
10 KB SWINGS
OCT 8 MONDAY
21 SQUAT & PRESS
21 KB PULL UPS
15 SQUAT & PRESS
15 PULL UPS
9 SQUAT & PRESS
9 PULL UPS
Perform 21 reps, followed by 21 Pull ups , and then repeat
both exercises for 15 reps, then nine, aiming for no rest in between.
OCT 6
OCT 5 FRIDAY
14-min EMOM [“Every Minute On the Minute,”]
Minute 1: 20 Goblet Squats
Minute 2: 20-KB Swings
Minute 3: 20 KB Straight-leg Sit-ups [look at working videos ]
Minute 4: 20 KB swings
Minute 5: 20 KB Straight-leg Sit-ups [look at working videos ]
Minute 6: 20-Lunges per leg
Minute 7: 20 Goblet Squats
OCT 3 WED
EMOM Workouts: What They Are (and Why You Should Do Them
Though you may wish you had hours to spend at the gym each day to achieve your weight loss or muscle building goals, most men are lucky if they can get to the gym every single day for any amount of time without other commitments (or life) getting in the way. And, if you think you should start with the same boring set of reps with a lighter weight to maximize your time spent performing the exercise, you should think again. Though lower weights with more reps can be beneficial for cardiovascular health and light muscle build, this approach isn’t ideal for a quick and extremely tough workout. But then again, if you decide to go for the heavier weights during your workout, you may find yourself tiring out incredible quickly and giving up a mere few minutes after you’ve begun. So, with a tight schedule and minimal opportunities to make your workouts really count, your best plan may be to start training with the EMOM approach in mind to maximize your gym time.
EMOM, which was originally popularized in CrossFit circles, focuses on training “Every Minute On the Minute,” meaning that you start your number of reps at the beginning of every minute and you rest for the remainder of that minute. When the top of the next minute begins, you begin your reps again, and so on. Explains the benefits of EMOM workouts — if you begin this routine with heavy weights at the start of the minute while giving your muscles a chance to relax for the rest of that minute, you’re creating an easy structure to follow that allows you to stave off early muscle tiredness and continue your reps for a longer period of time. You can also implement a steady increase of weight this way — you may start your 20 minutes of EMOM with a lower weight, and then after five or so minutes, start your sixth minute with a heavier weight to slowly increase your level of strength training with an adequate amount of time to rest in between.
While doing 25 reps continuously may make you feel like you’re doing more work than the EMOM approach, your quality of those reps may fail after the first 10 to 15, making you more prone to injury or improper form. Performing 5 to 10 reps EMOM with a heavier load can help you keep your form, strengthen your chosen muscle group effectively without potential injury, and work those muscles for a much longer length of time. The EMOM method may be the key to rapid fat loss and muscle build because you’ll be spending more time and energy on your chosen muscle group without getting hit with immediate fatigue.
30 min EMOM
24 KB Revers lunges
12 push ups
15 KB trusters
14 renegade rows
10 plank jacks
10 v-ups
OCT 1 MONDAY
20 KB SWINGS 10 KB GOBLET SQUATS
19 KB SWINGS 11 KB GOBLET SQUATS
18 KB SWINGS 12 KB GOBLET SQUATS
17 KB SWINGS 13 KB GOBLET SQUATS
16 KB SWINGS 14 KB GOBLET SQUATS
15 KB SWINGS 15 KB GOBLET SQUATS
14 KB SWINGS 16 KB GOBLET SQUATS
13 KB SWINGS 17 KB GOBLET SQUATS
12 KB SWINGS 18 KB GOBLET SQUATS
11KB SWINGS 19 KB GOBLET SQUATS
10 KB SWINGS 20 KB GOBLET SQUATS
SEPT 28 FRIDAY
What is EMOM?
EMOM stands for Every Minute on the Minute. It is a training protocol where you complete a specific set of movements or exercises every minute, then rest until the end of the minute, then you start again once the next minute starts.
Typically, these workouts will range from 10-30 minutes in length and athletes will be doing 3-5 reps per minute. So, for a 10 minute EMOM, you could do 10 rounds of 5 reps of a designated movement or set of movements.
Benefits of EMOM Training
Increases strength endurance
Helps athletes understand proper pacing for different movements
Improves both cardio and strength
Effective for burning fat because intensity is not too high
Very time-efficient style of training
Helps athletes improve technique while under duress
Sample Workout
Minute 1 20 KB PRESS
Minute 2. 25 PUSH UPS
Minute 3 25 PLANK JACKS
Minute 4 25 SEAL JACKS
Minute 5 20 KB SWINGS
REPEAT FOR 30 MIN
SEPT WED 26
Note: Workout can be modified with a dumbbell or KB Adjust repetitions and rounds based on your personal level of fitness.
1- 10 Goblet Squats
2- 20 KB swings
3- 10 KB Squats
4- 20 Push-ups
5- 20 seal jacks
1:00 Rest is optional after 5th movement.
Do total of 5-6 rounds
SEPT MONDAY 24
10 ROUNDS 10 REPS
1.KB SWINGS
2 KB GOBLET SQUATS
3 KB PRESS
4 KB BICEPS CURLS
5 KB ROW
6 KB FIGURE 8 TO STALL
7 KB SUMO SQUATS
8 KB ALT SWINGS
9 KB SQUAT was & PRESS
10 KB Renegade Row
SEPT 21 FRIDAY
CORE WORKOUT
20 PLANK JACKS
50 MOUNTAIN CLIMBERS
20 PLANK JACKS
25 BODY SQUATS
20 PLANK JACKS
45 SEC PLANK
20 PLANK JACKS
25 HIP RAISES
20 PLANK JACKS
30 ALT LUNGES
20 PLANK JACKS
50 M/CLIMBERS
20 PLANK JACKS
45 SEC PLANK
20 PLANK JACKS
25 HIP RAISES
20 PLANK JACKS
30 ALT LUNGES
SEPT 19 WED
Kettlebell Pyramid
5 Pushups
5 KB Situps
10 Kettlebell Swings
10 Pushups
10 KB Situps
10 Kettlebell Swings
15 Pushups
15 KB Situps
10 Kettlebell Swings
20 Pushups
20 KB Situps
10 Kettlebell Swings
25 Pushups
25 KB Situps
10 Kettlebell Swings
20 Pushups
20 KB Situps
10 Kettlebell Swings
15 Pushups
15 KB Situps
10 Kettlebell Swings
10 Pushups
10 KB Situps
10 Kettlebell Swings
5 Pushups
5 KB Situps
10 KB SWINGS
HOW DID YOU ALL LIKE THE SEPT 17 WORKOUT [ EMOM ]????????
SEPT 17 MONDAY
EMOM WEIGTH LOSS. (Every Minute on the Minute)
10 MIN
30 JUMPING JACKS 1MIN
25 KB SWING 1MIN
25 SEAL JACKS 1 MIN
25 PLANK JACKS. 1 MIN
15. KB GOBLET SQUATS 1 MIN
30 JUMPING JACKS. 1 MIN
30 MOUNTAIN CLIMBERS. 1 MIN
PLANK 30 SEC 1 MIN
15 KB SQUAT & PRESS. 1 MIN
15 KB SWINGS 1MIN
NOTES
EMOM(Every Minute on the Minute). It is a training protocol where you complete a specific set of movements or exercises every minute, then rest until the end of the minute, then you start again once the next minute starts.
SEPT 14 FRIDAY
CORE STRENGTH WORKOUTS INVOLVING THE OVERHEAD SQUAT
21 KB Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 KB Overhead Squats, Left Arm
50 Kettlebell Swings
21 KB Overhead Squats, Right Arm
50 Kettlebell Swings
21 KB Turkish Get-Ups, Left Arm
With a single Kettlebell
These are a perfect exercise to test and improve your core stability and build 6 pack abs. Requiring a zen like concentration to do well, this exercise is also a great way to point out weaknesses in your shoulder stability, balance and general mobility
SEPT 12 TONE YOUR ABS
SEPT 12 WED
CARDIO LADDER WORKOUT
30 SIT UPS
21 PUSH UPS
21 BODY SQUATS
21 KB SWINGS
30 SIT UPS
18 PUSH UPS
18 BODY SQUATS
18 KB SWINGS
30 SIT UPS
15 PUSH UPS
15 BODY SQUATS
15 KB SWINGS
30 SIT UPS
12 PUSH UPS
12 BODY SQUATS
12 KB SWINGS
30 SIT UPS
9 PUSH UPS
9 BODY SQUATS
9 KB SWINGS
30 SIT UPS
6 PUSH UPS
6 BODY SQUATS
6 KB SWINGS
30 SIT UPS
3 PUSH UPS
3 BODY SQUATS
3KB SWINGS
SEPT 10 MONDAY
For Time, perform each exercise for 50 reps each as fast as you can with little to no rest in between. Do not move to the next exercise until you have completed all reps required – Good Luck!
“300 Bodyweight Workout”
1. Bodyweight Squats – 50 reps
2. Close Grip Push Ups – 50 reps
3. Flutter Kicks – 50 reps (per side)
4. Burpees (hands over head) – 50 reps
5. Jumping Lunges – 50 reps
6. Plank Build – 50 reps
Make sure you write down your time so you can try and beat it next time you try this BEAST of a circuit
SEPT 7 FRIDAY
50 KB SWINGS
50 SIT -UPS
50 PUSH UPS
50 BODY SQUATS
40 KB SWINGS
40 SIT -UPS
40 PUSH UPS
40 BODY SQUATS
30 KB SWINGS
30 SIT -UPS
30 PUSH UPS
30 BODY SQUATS
20 KB SWINGS
20 SIT -UPS
20 PUSH UPS
20 BODY SQUATS
10 KB SWINGS
10 SIT -UPS
10 PUSH UPS
10 BODY SQUATS
SEPT 5 WEDNESDAY
Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.
Bodyweight Cossack Squat x 20
Kettlebell Swing x 10
Bodyweight Cossack Squat x 20
Kettlebell Swing x 15
Bodyweight Cossack Squat x 20
Kettlebell Swing x 25
Bodyweight Cossack Squat x 20
Kettlebell Swing x50
SEPT 3 MONDAY
Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.
Goblet Squat x 20
Kettlebell Swing x 10
Goblet Squat x 20
Kettlebell Swing x 15
Goblet Squat x 20
Kettlebell Swing x 25
Goblet Squat x 20
Kettlebell Swing x50
AUG 31 FRIDAY
Kettlebell Workout For Muscle Growth, Fat Loss and Conditioning
KB Swings – 40 reps
KB Swing Cleans – 10 reps
KB Goblet Squats – 20 Reps
KB Pull Cleans – 10 reps
KB Push Ups – 20 Reps
KB Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
AUG 29
WARM UP
30 TWIST
30 SEAL JACKS
15 BODY SQUATS
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRULS
15 KB PRESS
30 KB 2 HAND SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
AUG 27
ABS WORKOUTS
20 CRUNCH KICKS
20 FLUTTER KICKS
20 SCISSORS
20 LEG RAISES CIRCLES
50 SEC HOLD
2 MINUTE REST IN BETWEEN EACH ROUND
2 ROUNDS ROOKIE
4 ROUNDS PRO
6 ROUNDS ALL PRO
AUG 25
LEG WORKOUT
10 BODY SQUATS
10 LUNGES
5 JUMP SQUATS
5 JUMPING LUNGES
6 ROUNDS
NOTE 30 SEC REST IN BETWEEN EACH ROUND
AUG 25
CHEST & ABS WORKOUT
1O ROUNDS
10 PUSH UPS
10 SIT UPS
5 INCLINE PUSH UPS ON BENCH
5 BURPEES
NOTE 30 SEC REST IN BETWEEN EACH ROUND
AUG 24
SHORT WORKOUT
BODY WORKOUT
5 ROUNDS
30 KB SWINGS
30 BODY SQUATS
30 PUSH UPS
30 SIT UPS
AUG 21
Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.
Bodyweight Cossack Squat x 20
Kettlebell Swing x 10
Bodyweight Cossack Squat x 20
Kettlebell Swing x 15
Bodyweight Cossack Squat x 20
Kettlebell Swing x 25
Bodyweight Cossack Squat x 20
Kettlebell Swing x50
AUG 19 WEEKEND WORKOUT
20 GOBLET SQUATS
20 KB SWINGS
16 GOBLER SQUATS
16 KB SWINGS
12 GOBLET SQUATS
12 KB SWINGS
8 GOBLET SQUATS
8 KB SWINGS
4 GOBLET SQUATS
4 KB SWINGS
AUG 17 FRIDAY
Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.
Double Crunch x 20
Kettlebell Swing x 10
Double Crunch x 20
Kettlebell Swing x 15
Double Crunch x 20
Kettlebell Swing x 25
Double Crunch x 20
Kettlebell Swing x50
AUG 15
Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.
Goblet Squat x 20
Kettlebell Swing x 10
Goblet Squat x 20
Kettlebell Swing x 15
Goblet Squat x 20
Kettlebell Swing x 25
Goblet Squat x 20
Kettlebell Swing x50
Aug 13
Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.
Push Up x 20
Kettlebell Swing x 10
Push Up x 20
Kettlebell Swing x 15
Push Up x 20
Kettlebell Swing x 25
Push Up x 20
Kettlebell Swing x50
AUG 9 FRIDAY
KB PYRAMID CIRCUIT
10.20.35.50,35,20,10,
BODY SQUATS
RUSSIAN TWIST
KB SWINGS
FIGURE TO STALL
PUSH UPS
7 ROUNDS
Aug 8
KB PYRAMID WORKOUT
5 PUSH UPS
5 SIT UPS
10 KB SWINGS
10 PUSH UPS
10 SIT UPS
10 KB SWINGS
15 PUSH UPS
15 SIT UPS
10 KB SWINGS
20 PUSH UPS
20 SIT UPS
10 KB SWINGS
15 PUSH UPS
15 SIT UPS
10 KB SWINGS
5 PUSH UPS
5 SIT UPS
3 rounds
AUG 6
20 KB SWINGS
20 GOBLET SQUATS
20 KB SWINGS
16 GOBLER SQUATS
16 KB SWINGS
12 GOBLET SQUATS
12 KB SWINGS
8 GOBLET SQUATS
8 KB SWINGS
4 GOBLET SQUATS
4 KB SWINGS
AUG 4,5
WEEKEND WORKOUT
KB PYRAMID WORKOUT
START UP 1,2,3,4,5,6,7,8,
START DOWN 8,7,6,5,4,3,2,1,
5 ROUNDS
TWO KB SWINGS
TWO KB SQUATS
TWO KB PRESS
TWO KB ROW
TWO KB PUSH UPS
AUG 1
WARM UP
30 TWIST
30 SEAL JACKS
15 BODY SQUATS
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRULS
15 KB PRESS
30 KB 2 HAND SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
july 30
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
Kettlebell Swings – 40 reps
Kettlebell Swing Cleans – 10 reps
Kettlebell Goblet Squats – 20 Reps
Kettlebell Pull Cleans – 10 reps
Kettlebell Push Ups – 20 Reps
Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
What Muscles are Activate with Kb Swing & Goblet Squats
JULY 28
13 MINUTES WORKOUT
TWO HAND KB SWINGS 20 SEC
RIGTH ARM KB SWINGS 20 SEC
LEFT ARM KB SWINGD 20 SEC
KB GOBLET SQUAT 20 SEC
ONE KB OVERHEAD PRESS 20 SEC
4 ROUNDS
JULY26
A FAT BURNING
Kettlebell workout
30 KB SWINGS
10 SQUAT JUMPS
25 KB SWINGS
15 SQUAT JUMPS
20 KB SWINGS
20 SQUAT JUMPS
15 KB SWINGS
25 SQUAT JUMPS
10 KB SWINGS
30 SQUAT JUMPS
TAKE BREAKS AS NEEDED
JULY 23
Kettlebell Pyramid
5 PUSH UPS
5 KB SIT UPS
10 KB SWINGS
10 PUSH UPS
10 KB SIT UPS
10 KB SWINGS
15 PUSH UPS
15 SIT UPS
10 KB SWINGS
20 PUSH UPS
20 KB SIT UPS
10 KB SWINGS
15 PUSH UPS
15 KB SIT UPS
10 KB SWINGS
10 PUSH UPS
10 KB SIT UPS
10 KB SWINGS
5 PUSH UPS
5 KB SIT UPS
JULY 21
10-9-8-7-6-5-4-3-2-1
10 rounds
10 PUSH UPS
10 KB SIT UPS
10 KB GOBLET SQUATS
10 KB FIGURE 8 TO HOLD
july 20
Workout Details
Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest. Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds. Then rest 2 minutes and repeat 3 rounds for set 2.
Set/Circuit #1
1. Squat to Front Dumbbell Raise
2. Reverse Lunge to Bicep Curl
3. D/B Snatch
4. Renegade Rows
Set/Circuit #2
1. Goblet Meet The Queen
2. Dumbbell Skier Swings
3. D/B Skull crush Triceps
4. Floor Chest Press
JULY 18
1000 Calorie HIT Workout
There are 10 different exercises of 40 seconds
Work and 20 seconds high knees, so there’s no rest.
1. Burpees 40 sec + 20 sec high knees
2. Kettlebell Swings 40 sec + 20 sec high knees
3. Jumping Jacks 40 sec + 20 sec high knees
4. Spiderman Push-ups 40 sec + 20 sec high knees
5. Jump Squats 40 sec + 20 sec high knees
July 16 —MONDAY AM WORKOUT
Bodyweight Shred Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other for 2-3 rounds with 1 minute break in between rounds.
1. Jumping Jacks
2. Wide Grip Push Ups
3. Forward Lunges
4. Abs Bicycles
5. Standing Burpees
6. Plank
7. Bodyweight Squats
8. Mountain Climbers
JULY 15
ABS WORKOUT
V- LINE ABS WORKOUT
20 Crunch kicks
20 FLUTTER KICKS
20 SCISSORS
20 LEG RAISES
20 LEG RAISES CIRCLES
60 SEC HOLD leg off the floor
2 MIN REST IN BETWEEN EACH ROUND
2 ROUNDS ROOKIE
4 ROUNDS PRO
6 ROUNDS ALL PRO
july 13
Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds.
(Warm up before and stretch after this workout is done)
Exercise List
1. Tuck Jump Burpees
2. Close Grip Push Ups
3. Alternating Reverse Lunge
4. Leg Raises
5. Seal Jacks
6. Supermans
7. Mountain Climbers
8. Prisoner Squats
9. Plank Builds
10. Terminators
JULY 11
Tabata Abs Workout
20 Seconds – Leg Raises
10 Seconds – Abs Bicycle
Repeat for 8 Full Rounds
july 9
Kettlebell HIIT Workout
Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute. Rest for 60 seconds and repeat again for 3-5 rounds.
One Round = 7 Minutes
Kettlebell Swings (Right) – 30 seconds
Kettlebell Swings (Left) – 30 seconds
Kettlebell Clean to Reverse Lunge (Right) – 30 seconds
Kettlebell Clean to Reverse Lunge (Left) – 30 seconds
Kettlebell Snatches (Right) – 30 seconds
Kettlebell Snatches (left) – 30 seconds
Kettlebell Circular Cleans (right) – 30 seconds
Kettlebell Circular Cleans (left) – 30 seconds
Kettlebell Squats (right) – 30 seconds
Kettlebell Squats (left) – 30 seconds
Treadmill Sprint (10 mph) – 60 seconds
July 6
Fitness Friday Workout
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes
1. Alternating Suitcase to One Arm Swings
2. Snatches (Right)
3. Goblet Thrusters
4. Snatches (left)
5. Goblet Reverse Lunges
july 3
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes
1. Alternating Suitcase to One Arm Swings
2. Snatches (Right)
3. Goblet Thrusters
4. Snatches (left)
5. Goblet Reverse Lunges
july 1
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
Kettlebell Swings – 40 reps
Kettlebell Swing Cleans – 10 reps
Kettlebell Goblet Squats – 20 Reps
Kettlebell Pull Cleans – 10 reps
Kettlebell Push Ups – 20 Reps
Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
June 29
CARDIO LADDER WORKOUT
30 KB SIT UPS
21 PUSH UPS
21 PLANK JACKS
21 KB SWINGS
21 BODY SQUATS
30 KB SIT UPS
18 PUSH UPS
18 PLANK JACKS
18 KB SWINGS
18 BODY SQUATS
30 KB SIT UPS
15 PUSH UPS
15 PLANK JACKS
15 KB SWINGS
16 BODY SQUATS
30 KB SIT UPS
12 PUSH UPS
12 PLANK JACKS
12 KB SWINGS
12 BODY SQUATS
30 KB SIT UPS
9 PUSH UPS
9 PLANK JACKS
9 KB SWINGS
9 BODY SQUATS
30 KB SIT UPS
6 PUSH UPS
6 PLANK JACKS
6KB SWINGS
6 BODY SQUATS
30 KB SIT UPS
3 PUSH UPS
3 PLANK JACKS
3 KB SWINGS
3 BODY SQUATS
June 27
2 rounds for time
100 TWIST
20 TWO D/BELL SQUATS
100 TWIST
12 D/BELL SQUAT & PRESS
100 TWIST
20 TWO D/BELL PRESS
100 TWIST
12 D/BELL SQUAT & PRESS
June 25
20 KB Swings
15 KB PRESS
20 KB Goblet Squats
15 KB PRESS
25 KB Push Ups
10/10 KB Reverse Lunge
20 KB FIGURE 8 TO STALL
10/10 KB HALO
20 KB SQUAT& PRESS
10 ONE ARM PRESS L/R
20 SUMO SQUATS
20 KB SWINGS
25 AROUND BODY TO STALL
10 ONE ARM SQUATS L/R
JUNE 23 &24
SHORT WEEKEND WORKOUT
30 SEC EACH REST 15 SEC
KB AROUND BODY TO STALL
2 ARM KB SWINGS
ONE ARM SWING
KB AROUND BODY TO STALL
ONE ARM SWINGS
KB PRESS
10 PUSH UPS
20 SIT UPS
30 BODY SQUATS
It’s officially the first day of summer and i know the perfect way I have celebrate
Bike ride 13.2 mile or 21,097 meters. in 25.28 min & Kb Swings 21,120 lbs with 40 lbs kb All In 56.32 min burn 760 calories what did you do for first day of summer ????
Summer Solstice
June 21
In Honor of the longest day of the year, we invite you to participate in the Summer Solstice Challenge by completing 21,000 meters Lbs ,kb swings, push ups ,body squats
Pick your choice sample
One Person Ride Bike 21,097meters =13.2 miles
Team of 10 of kb swings 210 swing each in sets
Team of 10 push ups 210 each in sets
One Person Rowing 21,097 meters =13.2 miles
POST YOUR RESULTS
June 21
40 PLANK JACKS 10 SWINGS
35 PLANK JACKS 15 SWINGS
30 PLANK JACKS 20 SWINGS
25 PLANK JACKS 25 SWINGS
20 PLANK JACKS 30 SWINGS
15 PLANK JACKS 35 SWINGS
10 PLANK JACKS 10 SWINGS
40 PLANK JACKS 40 SWINGS
5 PLANK JACKS 45 SWINGS
june19
30 Burpees
20 Two Hand KB Swings
25 Burpees
25 Two Hand KB Swings
20 Burpees
30 Two Hand KB Swings
15 Burpees
35 Two Hand KB Swings
10 Burpees
40 Two Hand KB Swings
5 Burpees
45 Two Hand KB Swings
June 15
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRUL
15 KB PRESS
30 KB 2 Hand SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
JUNE 14
Kettlebell complex
So many kettlebell exercises are done explosively. That makes for a lot more force production on each set and reps that repeat more quickly, resulting in a greater burning in your muscles and your lungs. Here’s a sample workout, with directions below:
1. KB Swing
Sets: 4
Reps: 8, 7, 6, 5
2. KB Clean
Sets: 4
Reps: 8, 7, 6, 5
3. KB Snatch
Sets: 4
Reps: 8, 7, 6, 5
4. Goblet Squat
Sets: 4
Reps: 8, 7, 6, 5
5. Split Jerk
Sets: 4
Reps: 8, 7, 6, 5
6. Goblet Reverse Lunge
Sets: 4
Reps: 8, 7, 6, 5
7. KN Swing
Sets: 4
Reps: 8, 7, 6, 5
Rest: 90 sec.
Directions: Start with just two 16kg kettlebells—that’ll be enough. Rest 90 seconds after each complex. For the first complex, do eight reps on each lift; on the second, do seven reps, and so on down as shown for four total rounds.
CHECK HOW FIT YOUR ARE
https://www.ntnu.edu/cerg/vo2max
June 13
10 ROUNDS
10 KB SWINGS
10 LEANING TWIST
10 1 Push Ups with Alternating Reaches (Bird Dog)
10 KB Leg Raises
10. Kicks OUTS
10 KB SIT UP
10 Mountain Climbers
10 PLANK WALK
10 Goblet SQUATS
10. Seal Jack
REST AFTER EACH ROUND 1 MIN
june 11
Short on Time? This 20-Minute Workout Is For You
Strength circuit
When you shorten your work periods and increase your rest periods, you can use heavier weights, which is ideal for building strength. Here’s a sample strength-focused workout, with the directions below:
1. Goblet Squat
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
2. Lat Pulldown
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
3. Lateral Skater Jump
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
4. Dumbbell Push Press
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
5. Swiss-Ball Pushup Hold
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
Directions: In a timed strength circuit, each set will last 20 seconds while the rest period is 40 seconds. Rest 90 seconds before repeating the circuit and do three total rounds.
June 9
Workouts That Melt Fat in Under 20 Minutes
Directions: Choose a weight for each that allows you 10 perfect reps, but perform only 8. Complete as many rounds of the exercises as you can in 20 minutes. Afterward, record the number of rounds you completed and try to beat that number in your next workout. When you can do more than four rounds, increase the weight on each exercise for the next workout.
1. Front Squat
Reps: 8
2. Chinup
Reps: 8
3. Overhead Press
Reps: 8
4. Ab Wheel Rollout
Reps: 8
5. Hang Clean
Reps: 8
Workout today 100 Meters intervals 15 Sec rest for 3000 Meters Avrg 100 meter each in 15 seconds Burn 500 calories Total time 14.11 min Good short workout
JUNE 7
TABATA WORKOUT
20 /10
1JUMPING JACKS
2 SIT UPS
3 SQUATS
4 PUSH UPS
5 JUMPING JACKS
6 SIT UPS
7 SQUATS
8 PUSH UPS
REST
1.KB SWINGS
2 KB FIGURE 8
3 KB HIGH PULL LH
4 KB HIGH PULL RH
5 KB SUMO SQUATS
6 KB PRESS
7 KB AROUND BODY TO STALL
8 KB SQUATS
REST
1 SEAL JACKS
2 JUMPING JACKS
3 M/CLIMBERS
4 PLANK JACKS
5 SQUATS JACKS
6 PUSH UPS 10 8 6 4 2
7 KB SIT UP
8 LEG RAISES
JUNE 6
Battling Ropes
Training Rules to Swing By
Battling ropes are useful tools, but you won’t get anywhere if you just flail away aimlessly. If you’re going to pick up a rope, live by these rules to make the most of your workout.
TRAINING RULE 1: Move in Many Directions
Don’t just wave the ropes up and down. “Try different motions to work different muscles and skills,” said Brookfield. Going from side to side, for example, places more emphasis on your hips and core, building total-body stability. Moving the ropes in circles improves shoulder mobility and range of motion, boosting athleticism and reducing your risk of injury. Switching among different motions in your training sessions will help you sculpt functional real-world strength.
TRAINING RULE 2: Use Ropes for Everything
Lots of guys use battling ropes as a finisher or as one exercise in a larger circuit. “But ropes also make for a great workout in and of themselves,” Brookfield advised. You might do each exercise for 10 minutes, for example, or do waves alone for a full 20 minutes. “Doing one task for extended periods teaches your mind to focus and helps your body flush lactic acid.” It also extends the time your muscles are under tension, helping you build strength as you shed fat.
TRAINING RULE 3: Adjust the Resistance
The amount of slack in the rope determines the load. “Moving away from the anchor point decreases exercise intensity, while stepping toward the anchor point increases it,” Brookfield said. Adjust the slack so you’re challenged to complete each set. If you’re doing a battling-rope workout, alternate between two minutes closer to the anchor point and one minute farther away. “The time you spend farther from the anchor is active recovery.”
Two Rope Exercises You Must Master
1. Battling-Rope Waves
This is the classic battling-rope exercise. “It works each arm independently and keeps your muscles under tension for extended periods,” said Brookfield.
Directions: Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for three to four sets of 1 to 2 minutes.
2. Battling-Rope Crossovers
Instead of making waves, slam the rope to the ground. “You’ll build more power and hammer your core,” says Brookfield.
Directions: Keep both feet flat on the floor as you move the ends in an arc above your head, lifting them to your left and slamming them down hard to your right. Repeat in the opposite direction. Continue alternating for three to four sets of 1 to 2 minutes.
Perfect those two basic moves to start, then give these other variations a try.
JUNE 5
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
KB Swings – 40 reps
KB Swing Cleans – 10 reps
KB Goblet Squats – 20 Reps
KB Pull Cleans – 10 reps
KB Push Ups – 20 Reps
KB Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
JUNE 3
ROUND ONE 60 REPS /// ROUND TWO 40 REPS
ROUND THREE 20 REPS REST AS NEEDED
EXERCISE DESCRIPTIONS
Weighted Crunch: Lie on your back with your legs straight up toward the ceiling. Grasp a kettlebell between both hands and extend your arms up. Brace your core and crunch up, lifting the kettlebell up toward your toes. Slowly lower your body and repeat.
Figure-8: Begin with your feet slightly wider than shoulder-width apart. Bend at the knees and weave a kettlebell in and out of your legs, behind and in front of the knees in a continuous figure-eight motion.
High Pull: Begin in a standing position with knees slightly bent, grasping the kettlebell with both hands. Raise your elbows and pull the kettlebell upwards to your shoulders. Lower the kettlebell to return to your starting position and begin again.
Deadlift: Begin standing with a kettlebell grasped in two hands and your knees slightly bent. Keep your eyes forward and slowly bend at the hip, lowering the kettlebell toward the ground and taking care to keep your back straight. Keep the kettlebell close to your legs and knees slightly bent. Slowly return to the starting position, squeezing your glutes as you come back up.
Kettlebell Swings: Begin by grasping a kettlebell with two hands and standing with your chest up, core braced and your shoulders back and down. Soften your knees and, keeping your bodyweight in your heels, lower your butt and then drive through your heels, swinging the kettlebell in an upward motion, pushing your hips forward and squeezing your glutes. Allow the kettlebell to descend and swing back between your legs as you shift your weight back into your heels and hinge at the hips.
1.KB V UPS
2.KB FIGURE 8
3.KB HIGH PULL
4.KB DEADLIFT
5. KB SWINGS
To complete this workout, I cycled through 60 reps of each exercise in round one before moving onto 40 reps in round two and 20 reps in round three. Please note in the workout graphic that I say to rest as needed. I made it my goal to get 60 reps in a row for the exercises in this workout, but that’s easier said than done for some of them! Definitely shake things out and take a breather if you need it in the middle of your reps (I sure did during deadlifts and high pulls!) while challenging yourself as you work through this one. Please also take time to warm up before busting out those kettlebell swings!
June 1
WARM UP
100 LEANING TWIST
30 JUMPING JACKS
20 BODY SQUATS
===================
40 KB Swings
25 Figure 8 to stall
20 KB Goblet Squats
20 KB M/Climbers
20 KB Push Ups
25 KB Plank jacks
30 KB Swings
20 Frog squats
Abs
REVERSE CRUNCH
FLUTTER KICKS
ELBOW TO KNEE CRUNCH
RUSSIAN TWIST
CROSS BODY M/CLIMBERS
MAY 30
Body workout
10 PUSH UPS
20 M/CLIMBERS
20 BODY SQUATS
40 ALT LUNGES
50 JUMPING JACKS
60 SEC PLANK
50 JUMPING JACKS
40 ALT LUNGES
20 BODY SQUATS
20 M/CLIMBERS
10 PUSH UPS
MAY 29
There are a total of 6 exercises that work your entire middle section: quads, core and abdominal muscles (lower, lateral and upper abs). Here are the moves:
10 x 6 sets
Bicycle Crunch
Russian Twist
Plank Leg Lift
Ab Roller Extension
Sit-Ups
Plank Knee To Elbow
MAY 26
LOWER BODY
20 PLANK JACKS
50 MOUNTAIN CLIMBERS
20 PLANK JACKS
25 BODY SQUATS
20 PLANK JACKS
45 SEC PLANK
20 PLANK JACKS
25 HIP RAISES
20 PLANK JACKS
30 ALT LUNGES
20 PLANK JACKS
50 M/CLIMBERS
20 PLANK JACKS
45 SEC PLANK
20 PLANK JACKS
25 HIP RAISES
20 PLANK JACKS
30 ALT LUNGES
MAY 24
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRUL
15 KB PRESS
30 KB 2 Hand SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
MAY 21
21 SQUAT & PRESS
21 KB PULL UPS
15 SQUAT & PRESS
15 KB PULL UPS
9 SQUAT & PRESS
9 KB PULL UPS
Perform 21 reps, followed by 21 Pull ups , and then repeat
both exercises for 15 reps, then 9, aiming for no rest in between.
MAY 18
4 MIN EACH ROUND
COMPLETE EACH ROUND IN TIME ALLOCATED
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
3 MIN ROUND
10 SQUAT JUMPS
10 PLANK JACKS
20 BICYCLE
5 MIN
10 KB UPRIGTH ROWS
10 KB SQUATS
10 KB PRESS
10 STIFF LEG D/FIT
20 ALT LUNGES
5 MIN
20 MCLIMBERS
10 V UPS
20 RUSSUAN TWIST
20 LEG LIFTS
MAY 16
TEST YOUR FITNESS
30 Burpees
20 Two Hand KB Swings
25 Burpees
25 Two Hand KB Swings
20 Burpees
30 Two Hand KB Swings
15 Burpees
35 Two Hand KB Swings
10 Burpees
40 Two Hand KB Swings
5 Burpees
45 Two Hand KB Swings
May 14
21 KB squat & press
21 Pull-ups
15 KB squat & press
15 Pull-ups
9 KB squat & press
9 Pull-ups
Abs 20 sec 10 sec rest 8 rounds
20 sec SCISSORS
20 sec KICK OUTS
20 secLEG RAISES
20 sec KB SIDE BENDS L/R
May 12
WORKOUT 10 ROUNDS
10 KB SWINGS
10 PLANK JACKS OR BURPEES
10 KB GOBLET SQUATS
10 PUSH UPS
Rest 1 min After each Round
MAY 11
Body workout
Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds.
(Warm up before and stretch after this workout is done)
100 LAENING TWIST
10 Plank jacks
10 Alternating Reverse Lunge
10 Seal Jacks
10 Prisoner Squats
10 Close Grip Push Ups
10 Leg Raises
10 Supermans
10 Mountain Climbers
10 Prisoner Squats
10 Plank Builds
10 Step out squats
MAY 10
WARM UP
100 LEANING TWIST
30 JUMPING JACKS
20 BODY SQUATS
40 KB Swings
25 FIGURE 8 TO HOLD
20 Kettlebell Goblet Squats
20 KB M/CLIMBERS
20 KB Push Ups
25 KB PLANK JACKS
30 KB SWINGS
20 FROG SQUATS
MAY 8
BAR & D/BELL ARM WORKOUT
BARBELL CURLS 5X20
BARBELL OVERHEAD TRICEPS EXT 5X 20
D/BELL CURLS 5X 20
D/BELL HAMMER CURL 5X20
BENCH DIPS 5X 20
PUSH UPS 5X 20
PULL UPS 5 X 10
MAY 7
YOU NEED TO WORK YOUR CORE
We at Bright Side would like to tell you about the “reverse plank” exercise that’s not yet as popular as the regular plank but is easily as useful.
How to do it:
- Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.
- Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.
- Hold your weight with your hands and heels while pushing your buttocks up.
- Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.
- Strain your abdominal muscles, and pull your stomach in while your torso is moving up.
- Hold this position for 15-60 seconds.
- Slowly lower yourself on the
- Leaning twists – 4 sets of 50 repetitions.
- Waist twists – 4 sets of 90 repetitions.
- Sit-up twists – 4 sets of 20 repetitions.
- Leg raises – 4 sets of 20 repetitions.
- Frog kicks – 4 sets of 50 repetitions
MAY 6
Combining kettlebell swings, bodyweight
exercises such as burpees and sprint makes a killer routine.
It burns tons of fat and boosts your endurance.
KETTLEBELL CARDIO BLAST
REPEAT 2 TIMES
20 KB SWINGS
1 MIN PLANK
20 KB CLEAN & PRESS
20 BURPEES
20 KB SIT UPS
20 KB LUNGES
20 M/CLIMBERS
20 PUSH UPS
SPRINT TREADMILL 2 TIMES
30 AT 7 MPH REST 30 SEC
30 SEC 7.5 MPH REST 30 SEC
30 SEC 8 MPH REST 30 SEC
30 SEC 8.5 MPH REST 30 SEC
MAY 5
SUPERSETS
20 Goblet squats
20 KB PRESS
4 ROUNDS
SUPERSETS
20 KB SWINGS
20 KB FIGURE 8 TO STALL
4 ROUNDS
SUPERSETS
50 PLANK JACKS
20 PUSH UPS
4 ROUNDS
SUPERSETS
20 KB SIT UP
20 LEG RAISES
SUPERSETS
20 V UPS
50 M/CLIMBERS
4 ROUNDS
MAY 3
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CURLS
15 KB PRESS
30 KB 2 Hand SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
MAY 1
CARDIO LADDER WORKOUT
30 KB SIT UPS https://youtu.be/–En2PG8Tug
21 PUSH-UPS
21 PLANK JACKS
21 KB SWINGS
21 BODY SQUATS
30 KB SIT UPS
18 PUSH-UPS
18 PLANK JACKS
18 KB SWINGS
18 BODY SQUATS
30 KB SIT UPS
15 PUSH-UPS
15 PLANK JACKS
15 KB SWINGS
16 BODY SQUATS
30 KB SIT UPS
12 PUSH-UPS
12 PLANK JACKS
12 KB SWINGS
12 BODY SQUATS
30 KB SIT UPS
9 PUSH-UPS
9 PLANK JACKS
9 KB SWINGS
9 BODY SQUATS
30 KB SIT UPS
6 PUSH-UPS
6 PLANK JACKS
6 KB SWINGS
6 BODY SQUATS
30 KB SIT UPS
3 PUSH-UPS
3 PLANK JACKS
3 KB SWINGS
3 BODY SQUATS
APRIL 30
10 ROUNDS
10 KB SWINGS
10 LEANING TWIST
10 1 Push Ups with Alternating Reaches (Bird Dog)
10 KB Leg Raises
10. Kicks OUTS
10 KB SIT UP
10 Mountain Climbers
10 PLANK WALK
10 Goblet SQUATS
10. Seal Jack
REST AFTER EACH ROUND 1 MIN
April 29
500 METER ROW
30 KB SWINGS
400 METER ROW
30 KB SWINGS
300 METER ROW
30 KB SWINGS
200 METER ROW
30 KB SWINGS
100 METER ROW
30 KB SWINGS
APRIL 28
4 MIN EACH ROUND
COMPLETE EACH ROUND IN TIME ALLOCATED
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
REST 1 MIN
3 MIN ROUND
10 SQUAT JUMPS
10 PLANL JACKS
20 BICYCLE
REST 1 MIN
5 MIN ROUND
10 KB UPRIGTH ROWS
10 KB SQUATS
10 KB PRESS
10 STIFF LEG D/FIT
20 ALT LUNGES
REST 1 MIN
5 MIN ROUND
20 MCLIMBERS
10 V UPS
20 RUSSUAN TWIST
20 LEG LIFTS
REST 1 MIN
April 26
ABS You need good core workout 3 days a week
- Leaning twists – 4 sets of 50 rep
- Waist twists – 4 sets of 90 rep
- Sit-up twists – 4 sets of 20 rep
- Leg raises – 4 sets of 20 rep
- Frog kicks – 4 sets of 50 rep
APRIL 25
WARM UP GOOD 5 MIN
FULL BODY WORKOUT
40 PUSH-UPS
40 BODY SQUATS
40 WALKING LUNGES 20/20
40 SIT-UPS
40 BODY SQUATS
40 WALKING LUNGES 20/20
40 KB DEADLIFT TO HIGH PULL
40 BODY SQUATS
40 WALKING LUNGES 20/20
40 KB SWINGS
40 BODY SQUATS
40 WALKING LUNGES 20/20
April 24
COMPETE FOR TIME
20 MIN WORKOUT
50 KB SWINGS
20 KB RUSSIAN TWIST
40 KB SNATCH [ 20 PER ARM ]
20 RUSSIAN TWISTS
30 KB CLEANS [ 15 PER ARM ]
20 RUSSIAN TWIST
20 AROUND BODY TO STALL
20 RUSSIAN TWIST
10 GOBLET SQUATS
20 RUSSIAN TWIST
APRIL 23
COMPETE FOR TIME
20 MIN WORKOUT
50 KB SWINGS
20 KB RUSSIAN TWIST
40 KB SNATCH [ 20 PER ARM ]
20 RUSSIAN TWISTS
30 KB CLEANS [ 15 PER ARM ]
20 RUSSIAN TWIST
20 AROUND BODY TO STALL
20 RUSSIAN TWIST
10 GOBLET SQUATS
20 RUSSIAN TWIST
APRIL 22
40 PLANK JACKS 10 SWINGS
35 PLANK JACKS 15 SWINGS
30 PLANK JACKS 20 SWINGS
25 PLANK JACKS 25 SWINGS
20 PLANK JACKS 30 SWINGS
15 PLANK JACKS 35 SWINGS
10 PLANK JACKS 10 SWINGS
40 PLANK JACKS 40 SWINGS
5 PLANK JACKS 45 SWINGS
APRIL 20
5 ROUNDS
21 KB squat & press
21 KB Pull-ups
15 KB squat & press
15 KB Pull-ups
9 KB squat & press
9 KB Pull-ups
April 19
10 KB Swings
12 KB Squats
14 BICEPS CURLS
16 FIGURE 8
18 KICK OUTS
20 REVERSE CRUNCHES
3 min non stop
10 BEAR CRAWL ROW L/R
10 KB PRESS
10 KB SWINGS
3 MIN
10 SQUAT & PRESS
10 LUNGE FRONT & REAR
10 FROG SQUATS
3 min
20 SCISSORS
20 leg raises
20 half moon
20 V UPS SCISSORS
20 V UPS IN OUST
20 V UPS UP & OVER
20 HAMMERS
10 SIDE OBLIQUE
20 KICK OUTS
APRIL 14 & 15
Weekend Workout
30 KB Swings
30 KB Squats
30 KB Pushups
15 Pull Ups
30 Sit Ups
15 Chin Ups [ KB PULL-UPS ]
30 Burpees
No Rest between Exercises.
3-minute rest then repeat 2 more times.
APRIL 13
10 ROUNDS 10 REPS
1.KB SWINGS
2 KB GOBLET SQUATS
3 KB PRESS
4 KB BICEPS CURLS
5 KB RENEGADE ROW
6 KB FIGURE 8 TO STALL
7 KB SUMO SQUATS
8 KB ALT SWINGS
9 KB SQUAT & PRESS
10 KB Renegade Row
REST AFTER EACH ROUND 1 MIN
ABS
2 MIN NO REST
20 SCISSORS
20 KICK OUTS
20 PLANK JACKS
APRIL 12
Warm Up
30 sec SEAL JACKS
30 sec BODY SQUATS
30 KB SIT UPS
21 PUSH UPS
21 PLANK JACKS
21 KB SWINGS
30 KB SIT UPS
18 PUSH UPS
18 PLANK JACKS
18 KB SWINGS
30 KB SIT UPS
15 PUSH UPS
15 PLANK JACKS
15 KB SWINGS
30 KB SIT UPS
12PUSH UPS
12 PLANK JACKS
12 KB SWINGS
30 KB SIT UPS
9 PUSH UPS
9 PLANK JACKS
9 KB SWINGS
30 KB SIT UPS
6 PUSH UPS
6 PLANK JACKS
6 KB SWINGS
30 KB SIT UPS
3 PUSH UPS
3 PLANK JACKS
3KB S
APRIL11
10 ROUNDS 10 REPS
DUMBELLS WORKOUTS
20 TWIST
20 SEAL JACKS
20 BODY SQUATS
D/BELL SHOULDER PRESS
D/BELL BICEPS CURL
D/BELL HAMMER CURLS
D/BELL 7 7 7 BICEPS CURLS
TRICEPS EXT OVER HEAD
REVERS TRICEPS EXT
D/BELL LATERA RAISES
G/BELL FRONT RAISES
TWO D/BELL ROWS
TWO D/BELL ALT PRESS
