WORKOUTS

johnny 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

 

 

JAN 22 

TABATA  20/10  SEC

20 sec on 10 sec rest 28 MIN 

KB SWINGS  4 MIN

ROUND BODY  4 MIN

D/B CHEST PRESS 4MIN

D/B CHEST FLYES 4 MIN

D/B CLOSE CHEST PRESS D/B PULLOVER 4MIN

V UPS  4 UPS

MCLIMBERS  4MIN 

JAN 20

TABATA  20 SEC WORK 10 SEC REST 

KB SWINGS  4 MIN

KB FIGURE 8 TO STALL  4 MIN

JAN 18

EMOM 30 /30 

KB SWINGS

KB D/LIFT 

KB STATIONARY LUNGES  RH 

KB FIGURE 8 TO STALL 

KB GOBLET  SQUATS

KB SWINGS

KB D/LIFT 

Hi John,
The Tabata workout today was very strenuous. I liked it and was grateful also to get in so many kettlebell swings. I counted doing 300 swings in total. Just finished watching the videos you sent us earlier on squat and pushup form. Each video was helpful. Thank you.

Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The number of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening the core and upper body muscles.

 

Dear John,

we have created a very special Christmas message for you. You have seen us thru months and months of covid; kept us “sane” and fit; allowed us to get our workouts in and see other kbers on zoom. I know I speak for all when I say “Thank you”. As I thought about how to express this – I remembered the dance we did for you and Diane’s anniversary a few years ago. So…I asked Brenda if she would choreography a Christmas routine for you and I invited some of the gals out to Koolina to “perform” for you (I use that term lightly). I wasn’t able to invite all because of covid. So…the “KB Rockettes” include Brenda, Nellie, Peggy, Lori, Judith, Jan, Grace and myself.

JAN 15

3 ROUNDS

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

JAN 13

TABATA 20 SEC 10 REST 

4 MIN 

HIGH KNEES  

BODY SQUATS

 1MIN REST 

PLANK JACKS  4 MIN 

M/CLIMBERSC

 1 REST 

V UPS

HIP RAISES  TO  A SIT UP 4 MIN 

1 MIN REST 

J/JACKS 

BODY SQUATS  4 MIN 

1 MIN REST 

D/B BRENT OVER ROW. 4 MIN

D/B FLYES

1 MIN REST 

BICEPS CURLS    4 MIN 

TRICEPS KICK BACKS 

1 MIN REST 

HAMMER CRULS  4 MIN 

CROSS BODY BICEPS CURLS

REST 

STRAIGHT ARM PLANK. 4 MIN

ELBOW PLANK 

JAN 11 

 30 SEC 30 REST

 KB SWINGS 

 D/B HAMMER CURL 

 KB SWINGS 

 D/B TRICEPS KICK BACK

 KB SWINGS 

 CROSS BODY CURL

 KB SWINGS 

 BICEPS CURL

 KB SWINGS 

  BICEPS CURLS  TO PRESS 

 KB SWINGS 

KB PULL UP TO SQUAT 

JAN 8

30 /30 

 Kb  Goblet Squat

 Mountain Climbers

KB  ALT Swing

 KB FIGURE 8 TO STALL

 KB Row

 KB PRESS OUT TO HALO 

KB Squat and Press

D/B  Row & Fly

D//B PRESS

JAN 6 

30 WORK 30 REST EMON 

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

KB SQUAT & PRESS 

KB BENT OVER ROW

JAN 4 MONDAY 

3 ROUNDS

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

DEC 25

40 sec 20 rest 

20 KB SWINGS 

20 BICEPS CURL /REAR LUNGES  

20 KB PULL UPS T0 PRESS 

16 D/B HAMMER CURL TO TRICEPS KICK BACK 

20 KB SWINGS 

16 D/B ALT BICEPS CURLS 

20 KB FIGURE 8 TO STALL 

16 HAMMER CURL/TO PRESS 

20 KB ALT SWINGS 

16  BICEPS CURLS  TO PRESS 

20 KB SWINGS 

12 AROUND BODY TO STALL & PRESS

12 D/B WAITERS BICEPS CURL  

DEC 21

30/30

D/B CHEST PRESS 

D/B CHEST FLYES 

D/B CLOSE CHEST PRESS 

D/B BRIGE CHEST PRESS 

D/B BRIGE CHEST FLYES

DEC 18 

30 SEC ON 30 SEC REST 

D/B HAMMER CURL 

 KB SWINGS 

 D/B TRICEPS KICK BACK

 KB SWINGS 

D/B CROSS BODY CURL

 KB SWINGS 

D/B BICEPS CURL

 KB SWINGS 

 D/B  BICEPS CURLS  TO PRESS 

 KB SWINGS 

KB PULL UP TO SQUAT 

DEC 14 MONDAY 

100 BODY SQUATS

100 SIT UPS 

100 PUSH UPS 

10 K BIKE OR RUN 

DEC 11 

KB GOBLET  SUMO SQUATS 25

PRISONER SQUATS 25

KB  SUMO SQUATS   25

BODY SQUATS  25

DEC 9

. 30/30  EMON

D/B SQUAT & PRESS 

 D/B SKI SWINGS 

D/B SQUAT & PRESS 

 D/B ALT PRESS

 D/B SQUAT & PRESS 

 D/B ALT BICEPS CURLS 

 D/B SQUAT & PRESS 

 D/B ALT HAMMER CURLS 

DEC 7

21 D/B SQUAT & PRESS 

21 D/B SKI SWINGS 

18 D/B SQUAT & PRESS 

18 D/B SKI SWINGS 

15 D/B SQUAT & PRESS 

15 D/B SKI SWINGS 

12 D/B SQUAT & PRESS 

12 D/B SKI SWINGS 

9 D/B SQUAT & PRESS 

9 D/B SKI SWINGS 

6 D/B SQUAT & PRESS 

6 D/B SKI SWINGS 

3 D/B SQUAT & PRESS 

3 D/B SKI SWINGS 

DEC 4

30/30

D/B ONE ARM ROW

D/B ONE ARM ROW

D/B BENT OVER FLYES 

D/B BENT OVER ROW 

D/B  SHRUGS 

D/B  LUNG FRONT 

D/B  GOBLET SQUATS

D/B  PRESS  SHOULDERS

D/B CLEAN PRESS 

D/B SKI SWINGS

D/B SIDE BENDS