WORKOUTS

 

post.jpgb4e701cd-da27-4514-873d-8bb6d3f35d37Large

If you’re not familiar with the workouts go to working videos or kettlbell Tutorial

 

 

 

 

 

 

 

 

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