WORKOUTS

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

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  • 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.

 

 

 

 

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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

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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

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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 

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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

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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.

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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:

  1. 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.
  2. 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.
  3. Hold your weight with your hands and heels while pushing your buttocks up.
  4. Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.
  5. Strain your abdominal muscles, and pull your stomach in while your torso is moving up.
  6. Hold this position for 15-60 seconds.
  7. 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