WORKOUTS

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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

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

41GjaMbv6rL

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

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

wildworkout-300x250

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

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?

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?

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?

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

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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

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

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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

its-friday-quotes

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

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

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

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

WORKOUTS

Well what are you Waiting for? New Workouts Added.

What Is An EMOM Workout?

What Is An EMOM Workout?

MAY 21

MAY 18

MAY 16

May 14

May 12

MAY 11

Body workout

MAY 10

MAY 8

MAY 7

MAY 5

MAY 1

APRIL 30

10 ROUNDS

April 29

APRIL 28

3 MIN ROUND

5 MIN ROUND

5 MIN ROUND

April 26

APRIL 25

April 24

APRIL 23

APRIL 22

5 ROUNDS

April 19

APRIL 14 & 15

APRIL 13

APRIL 12

APRIL11

Hawaii Location

Meta

Blog Archives

WORKOUTS

Well what are you Waiting for? New Workouts Added.

What Is An EMOM Workout?

What Is An EMOM Workout?

MAY 21

MAY 18

MAY 16

May 14

May 12

MAY 11

Body workout

MAY 10

MAY 8

MAY 7

MAY 5

MAY 1

APRIL 30

10 ROUNDS

April 29

APRIL 28

3 MIN ROUND

5 MIN ROUND

5 MIN ROUND

April 26

APRIL 25

April 24

APRIL 23

APRIL 22

5 ROUNDS

April 19

APRIL 14 & 15

APRIL 13

APRIL 12

APRIL11

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