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
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.
july 20
Workout Details
Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest. Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds. Then rest 2 minutes and repeat 3 rounds for set 2.
Set/Circuit #1
1. Squat to Front Dumbbell Raise
2. Reverse Lunge to Bicep Curl
3. D/B Snatch
4. Renegade Rows
Set/Circuit #2
1. Goblet Meet The Queen
2. Dumbbell Skier Swings
3. D/B Skull crush Triceps
4. Floor Chest Press
JULY 18
1000 Calorie HIT Workout
There are 10 different exercises of 40 seconds
Work and 20 seconds high knees, so there’s no rest.
1. Burpees 40 sec + 20 sec high knees
2. Kettlebell Swings 40 sec + 20 sec high knees
3. Jumping Jacks 40 sec + 20 sec high knees
4. Spiderman Push-ups 40 sec + 20 sec high knees
5. Jump Squats 40 sec + 20 sec high knees
July 16 —MONDAY AM WORKOUT
Bodyweight Shred Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other for 2-3 rounds with 1 minute break in between rounds.
1. Jumping Jacks
2. Wide Grip Push Ups
3. Forward Lunges
4. Abs Bicycles
5. Standing Burpees
6. Plank
7. Bodyweight Squats
8. Mountain Climbers
JULY 15
ABS WORKOUT
V- LINE ABS WORKOUT
20 Crunch kicks
20 FLUTTER KICKS
20 SCISSORS
20 LEG RAISES
20 LEG RAISES CIRCLES
60 SEC HOLD leg off the floor
2 MIN REST IN BETWEEN EACH ROUND
2 ROUNDS ROOKIE
4 ROUNDS PRO
6 ROUNDS ALL PRO
july 13
Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds.
(Warm up before and stretch after this workout is done)
Exercise List
1. Tuck Jump Burpees
2. Close Grip Push Ups
3. Alternating Reverse Lunge
4. Leg Raises
5. Seal Jacks
6. Supermans
7. Mountain Climbers
8. Prisoner Squats
9. Plank Builds
10. Terminators
JULY 11
Tabata Abs Workout
20 Seconds – Leg Raises
10 Seconds – Abs Bicycle
Repeat for 8 Full Rounds
july 9
Kettlebell HIIT Workout
Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute. Rest for 60 seconds and repeat again for 3-5 rounds.
One Round = 7 Minutes
Kettlebell Swings (Right) – 30 seconds
Kettlebell Swings (Left) – 30 seconds
Kettlebell Clean to Reverse Lunge (Right) – 30 seconds
Kettlebell Clean to Reverse Lunge (Left) – 30 seconds
Kettlebell Snatches (Right) – 30 seconds
Kettlebell Snatches (left) – 30 seconds
Kettlebell Circular Cleans (right) – 30 seconds
Kettlebell Circular Cleans (left) – 30 seconds
Kettlebell Squats (right) – 30 seconds
Kettlebell Squats (left) – 30 seconds
Treadmill Sprint (10 mph) – 60 seconds
July 6
Fitness Friday Workout
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes
1. Alternating Suitcase to One Arm Swings
2. Snatches (Right)
3. Goblet Thrusters
4. Snatches (left)
5. Goblet Reverse Lunges
july 3
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes
1. Alternating Suitcase to One Arm Swings
2. Snatches (Right)
3. Goblet Thrusters
4. Snatches (left)
5. Goblet Reverse Lunges
july 1
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
Kettlebell Swings – 40 reps
Kettlebell Swing Cleans – 10 reps
Kettlebell Goblet Squats – 20 Reps
Kettlebell Pull Cleans – 10 reps
Kettlebell Push Ups – 20 Reps
Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
June 29
CARDIO LADDER WORKOUT
30 KB SIT UPS
21 PUSH UPS
21 PLANK JACKS
21 KB SWINGS
21 BODY SQUATS
30 KB SIT UPS
18 PUSH UPS
18 PLANK JACKS
18 KB SWINGS
18 BODY SQUATS
30 KB SIT UPS
15 PUSH UPS
15 PLANK JACKS
15 KB SWINGS
16 BODY SQUATS
30 KB SIT UPS
12 PUSH UPS
12 PLANK JACKS
12 KB SWINGS
12 BODY SQUATS
30 KB SIT UPS
9 PUSH UPS
9 PLANK JACKS
9 KB SWINGS
9 BODY SQUATS
30 KB SIT UPS
6 PUSH UPS
6 PLANK JACKS
6KB SWINGS
6 BODY SQUATS
30 KB SIT UPS
3 PUSH UPS
3 PLANK JACKS
3 KB SWINGS
3 BODY SQUATS
June 27
2 rounds for time
100 TWIST
20 TWO D/BELL SQUATS
100 TWIST
12 D/BELL SQUAT & PRESS
100 TWIST
20 TWO D/BELL PRESS
100 TWIST
12 D/BELL SQUAT & PRESS
June 25
20 KB Swings
15 KB PRESS
20 KB Goblet Squats
15 KB PRESS
25 KB Push Ups
10/10 KB Reverse Lunge
20 KB FIGURE 8 TO STALL
10/10 KB HALO
20 KB SQUAT& PRESS
10 ONE ARM PRESS L/R
20 SUMO SQUATS
20 KB SWINGS
25 AROUND BODY TO STALL
10 ONE ARM SQUATS L/R
JUNE 23 &24
SHORT WEEKEND WORKOUT
30 SEC EACH REST 15 SEC
KB AROUND BODY TO STALL
2 ARM KB SWINGS
ONE ARM SWING
KB AROUND BODY TO STALL
ONE ARM SWINGS
KB PRESS
10 PUSH UPS
20 SIT UPS
30 BODY SQUATS
It’s officially the first day of summer and i know the perfect way I have celebrate
Bike ride 13.2 mile or 21,097 meters. in 25.28 min & Kb Swings 21,120 lbs with 40 lbs kb All In 56.32 min burn 760 calories what did you do for first day of summer ????
Summer Solstice
June 21
In Honor of the longest day of the year, we invite you to participate in the Summer Solstice Challenge by completing 21,000 meters Lbs ,kb swings, push ups ,body squats
Pick your choice sample
One Person Ride Bike 21,097meters =13.2 miles
Team of 10 of kb swings 210 swing each in sets
Team of 10 push ups 210 each in sets
One Person Rowing 21,097 meters =13.2 miles
POST YOUR RESULTS
June 21
40 PLANK JACKS 10 SWINGS
35 PLANK JACKS 15 SWINGS
30 PLANK JACKS 20 SWINGS
25 PLANK JACKS 25 SWINGS
20 PLANK JACKS 30 SWINGS
15 PLANK JACKS 35 SWINGS
10 PLANK JACKS 10 SWINGS
40 PLANK JACKS 40 SWINGS
5 PLANK JACKS 45 SWINGS
june19
30 Burpees
20 Two Hand KB Swings
25 Burpees
25 Two Hand KB Swings
20 Burpees
30 Two Hand KB Swings
15 Burpees
35 Two Hand KB Swings
10 Burpees
40 Two Hand KB Swings
5 Burpees
45 Two Hand KB Swings
June 15
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRUL
15 KB PRESS
30 KB 2 Hand SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
JUNE 14
Kettlebell complex
So many kettlebell exercises are done explosively. That makes for a lot more force production on each set and reps that repeat more quickly, resulting in a greater burning in your muscles and your lungs. Here’s a sample workout, with directions below:
1. KB Swing
Sets: 4
Reps: 8, 7, 6, 5
2. KB Clean
Sets: 4
Reps: 8, 7, 6, 5
3. KB Snatch
Sets: 4
Reps: 8, 7, 6, 5
4. Goblet Squat
Sets: 4
Reps: 8, 7, 6, 5
5. Split Jerk
Sets: 4
Reps: 8, 7, 6, 5
6. Goblet Reverse Lunge
Sets: 4
Reps: 8, 7, 6, 5
7. KN Swing
Sets: 4
Reps: 8, 7, 6, 5
Rest: 90 sec.
Directions: Start with just two 16kg kettlebells—that’ll be enough. Rest 90 seconds after each complex. For the first complex, do eight reps on each lift; on the second, do seven reps, and so on down as shown for four total rounds.
CHECK HOW FIT YOUR ARE
https://www.ntnu.edu/cerg/vo2max
June 13
10 ROUNDS
10 KB SWINGS
10 LEANING TWIST
10 1 Push Ups with Alternating Reaches (Bird Dog)
10 KB Leg Raises
10. Kicks OUTS
10 KB SIT UP
10 Mountain Climbers
10 PLANK WALK
10 Goblet SQUATS
10. Seal Jack
REST AFTER EACH ROUND 1 MIN
june 11
Short on Time? This 20-Minute Workout Is For You
Strength circuit
When you shorten your work periods and increase your rest periods, you can use heavier weights, which is ideal for building strength. Here’s a sample strength-focused workout, with the directions below:
1. Goblet Squat
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
2. Lat Pulldown
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
3. Lateral Skater Jump
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
4. Dumbbell Push Press
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
5. Swiss-Ball Pushup Hold
Sets: 3
Reps: 20 sec.
Rest: 40 sec.
Directions: In a timed strength circuit, each set will last 20 seconds while the rest period is 40 seconds. Rest 90 seconds before repeating the circuit and do three total rounds.
June 9
Workouts That Melt Fat in Under 20 Minutes
Directions: Choose a weight for each that allows you 10 perfect reps, but perform only 8. Complete as many rounds of the exercises as you can in 20 minutes. Afterward, record the number of rounds you completed and try to beat that number in your next workout. When you can do more than four rounds, increase the weight on each exercise for the next workout.
1. Front Squat
Reps: 8
2. Chinup
Reps: 8
3. Overhead Press
Reps: 8
4. Ab Wheel Rollout
Reps: 8
5. Hang Clean
Reps: 8
Workout today 100 Meters intervals 15 Sec rest for 3000 Meters Avrg 100 meter each in 15 seconds Burn 500 calories Total time 14.11 min Good short workout
JUNE 7
TABATA WORKOUT
20 /10
1JUMPING JACKS
2 SIT UPS
3 SQUATS
4 PUSH UPS
5 JUMPING JACKS
6 SIT UPS
7 SQUATS
8 PUSH UPS
REST
1.KB SWINGS
2 KB FIGURE 8
3 KB HIGH PULL LH
4 KB HIGH PULL RH
5 KB SUMO SQUATS
6 KB PRESS
7 KB AROUND BODY TO STALL
8 KB SQUATS
REST
1 SEAL JACKS
2 JUMPING JACKS
3 M/CLIMBERS
4 PLANK JACKS
5 SQUATS JACKS
6 PUSH UPS 10 8 6 4 2
7 KB SIT UP
8 LEG RAISES
JUNE 6
Battling Ropes
Training Rules to Swing By
Battling ropes are useful tools, but you won’t get anywhere if you just flail away aimlessly. If you’re going to pick up a rope, live by these rules to make the most of your workout.
TRAINING RULE 1: Move in Many Directions
Don’t just wave the ropes up and down. “Try different motions to work different muscles and skills,” said Brookfield. Going from side to side, for example, places more emphasis on your hips and core, building total-body stability. Moving the ropes in circles improves shoulder mobility and range of motion, boosting athleticism and reducing your risk of injury. Switching among different motions in your training sessions will help you sculpt functional real-world strength.
TRAINING RULE 2: Use Ropes for Everything
Lots of guys use battling ropes as a finisher or as one exercise in a larger circuit. “But ropes also make for a great workout in and of themselves,” Brookfield advised. You might do each exercise for 10 minutes, for example, or do waves alone for a full 20 minutes. “Doing one task for extended periods teaches your mind to focus and helps your body flush lactic acid.” It also extends the time your muscles are under tension, helping you build strength as you shed fat.
TRAINING RULE 3: Adjust the Resistance
The amount of slack in the rope determines the load. “Moving away from the anchor point decreases exercise intensity, while stepping toward the anchor point increases it,” Brookfield said. Adjust the slack so you’re challenged to complete each set. If you’re doing a battling-rope workout, alternate between two minutes closer to the anchor point and one minute farther away. “The time you spend farther from the anchor is active recovery.”
Two Rope Exercises You Must Master
1. Battling-Rope Waves
This is the classic battling-rope exercise. “It works each arm independently and keeps your muscles under tension for extended periods,” said Brookfield.
Directions: Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for three to four sets of 1 to 2 minutes.
2. Battling-Rope Crossovers
Instead of making waves, slam the rope to the ground. “You’ll build more power and hammer your core,” says Brookfield.
Directions: Keep both feet flat on the floor as you move the ends in an arc above your head, lifting them to your left and slamming them down hard to your right. Repeat in the opposite direction. Continue alternating for three to four sets of 1 to 2 minutes.
Perfect those two basic moves to start, then give these other variations a try.
JUNE 5
Kettlebell Workout
Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.
KB Swings – 40 reps
KB Swing Cleans – 10 reps
KB Goblet Squats – 20 Reps
KB Pull Cleans – 10 reps
KB Push Ups – 20 Reps
KB Reverse Goblet Lunge – 20 reps (10 per side)
BURPEE BURNOUT – 60 seconds
JUNE 3
ROUND ONE 60 REPS /// ROUND TWO 40 REPS
ROUND THREE 20 REPS REST AS NEEDED
EXERCISE DESCRIPTIONS
Weighted Crunch: Lie on your back with your legs straight up toward the ceiling. Grasp a kettlebell between both hands and extend your arms up. Brace your core and crunch up, lifting the kettlebell up toward your toes. Slowly lower your body and repeat.
Figure-8: Begin with your feet slightly wider than shoulder-width apart. Bend at the knees and weave a kettlebell in and out of your legs, behind and in front of the knees in a continuous figure-eight motion.
High Pull: Begin in a standing position with knees slightly bent, grasping the kettlebell with both hands. Raise your elbows and pull the kettlebell upwards to your shoulders. Lower the kettlebell to return to your starting position and begin again.
Deadlift: Begin standing with a kettlebell grasped in two hands and your knees slightly bent. Keep your eyes forward and slowly bend at the hip, lowering the kettlebell toward the ground and taking care to keep your back straight. Keep the kettlebell close to your legs and knees slightly bent. Slowly return to the starting position, squeezing your glutes as you come back up.
Kettlebell Swings: Begin by grasping a kettlebell with two hands and standing with your chest up, core braced and your shoulders back and down. Soften your knees and, keeping your bodyweight in your heels, lower your butt and then drive through your heels, swinging the kettlebell in an upward motion, pushing your hips forward and squeezing your glutes. Allow the kettlebell to descend and swing back between your legs as you shift your weight back into your heels and hinge at the hips.
1.KB V UPS
2.KB FIGURE 8
3.KB HIGH PULL
4.KB DEADLIFT
5. KB SWINGS
To complete this workout, I cycled through 60 reps of each exercise in round one before moving onto 40 reps in round two and 20 reps in round three. Please note in the workout graphic that I say to rest as needed. I made it my goal to get 60 reps in a row for the exercises in this workout, but that’s easier said than done for some of them! Definitely shake things out and take a breather if you need it in the middle of your reps (I sure did during deadlifts and high pulls!) while challenging yourself as you work through this one. Please also take time to warm up before busting out those kettlebell swings!
June 1
WARM UP
100 LEANING TWIST
30 JUMPING JACKS
20 BODY SQUATS
===================
40 KB Swings
25 Figure 8 to stall
20 KB Goblet Squats
20 KB M/Climbers
20 KB Push Ups
25 KB Plank jacks
30 KB Swings
20 Frog squats
Abs
REVERSE CRUNCH
FLUTTER KICKS
ELBOW TO KNEE CRUNCH
RUSSIAN TWIST
CROSS BODY M/CLIMBERS
MAY 30
Body workout
10 PUSH UPS
20 M/CLIMBERS
20 BODY SQUATS
40 ALT LUNGES
50 JUMPING JACKS
60 SEC PLANK
50 JUMPING JACKS
40 ALT LUNGES
20 BODY SQUATS
20 M/CLIMBERS
10 PUSH UPS
MAY 29
There are a total of 6 exercises that work your entire middle section: quads, core and abdominal muscles (lower, lateral and upper abs). Here are the moves:
10 x 6 sets
Bicycle Crunch
Russian Twist
Plank Leg Lift
Ab Roller Extension
Sit-Ups
Plank Knee To Elbow
MAY 26
LOWER BODY
20 PLANK JACKS
50 MOUNTAIN CLIMBERS
20 PLANK JACKS
25 BODY SQUATS
20 PLANK JACKS
45 SEC PLANK
20 PLANK JACKS
25 HIP RAISES
20 PLANK JACKS
30 ALT LUNGES
20 PLANK JACKS
50 M/CLIMBERS
20 PLANK JACKS
45 SEC PLANK
20 PLANK JACKS
25 HIP RAISES
20 PLANK JACKS
30 ALT LUNGES
MAY 24
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CRUL
15 KB PRESS
30 KB 2 Hand SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
MAY 21
21 SQUAT & PRESS
21 KB PULL UPS
15 SQUAT & PRESS
15 KB PULL UPS
9 SQUAT & PRESS
9 KB PULL UPS
Perform 21 reps, followed by 21 Pull ups , and then repeat
both exercises for 15 reps, then 9, aiming for no rest in between.
MAY 18
4 MIN EACH ROUND
COMPLETE EACH ROUND IN TIME ALLOCATED
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
3 MIN ROUND
10 SQUAT JUMPS
10 PLANK JACKS
20 BICYCLE
5 MIN
10 KB UPRIGTH ROWS
10 KB SQUATS
10 KB PRESS
10 STIFF LEG D/FIT
20 ALT LUNGES
5 MIN
20 MCLIMBERS
10 V UPS
20 RUSSUAN TWIST
20 LEG LIFTS
MAY 16
TEST YOUR FITNESS
30 Burpees
20 Two Hand KB Swings
25 Burpees
25 Two Hand KB Swings
20 Burpees
30 Two Hand KB Swings
15 Burpees
35 Two Hand KB Swings
10 Burpees
40 Two Hand KB Swings
5 Burpees
45 Two Hand KB Swings
May 14
21 KB squat & press
21 Pull-ups
15 KB squat & press
15 Pull-ups
9 KB squat & press
9 Pull-ups
Abs 20 sec 10 sec rest 8 rounds
20 sec SCISSORS
20 sec KICK OUTS
20 secLEG RAISES
20 sec KB SIDE BENDS L/R
May 12
WORKOUT 10 ROUNDS
10 KB SWINGS
10 PLANK JACKS OR BURPEES
10 KB GOBLET SQUATS
10 PUSH UPS
Rest 1 min After each Round
MAY 11
Body workout
Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds.
(Warm up before and stretch after this workout is done)
100 LAENING TWIST
10 Plank jacks
10 Alternating Reverse Lunge
10 Seal Jacks
10 Prisoner Squats
10 Close Grip Push Ups
10 Leg Raises
10 Supermans
10 Mountain Climbers
10 Prisoner Squats
10 Plank Builds
10 Step out squats
MAY 10
WARM UP
100 LEANING TWIST
30 JUMPING JACKS
20 BODY SQUATS
40 KB Swings
25 FIGURE 8 TO HOLD
20 Kettlebell Goblet Squats
20 KB M/CLIMBERS
20 KB Push Ups
25 KB PLANK JACKS
30 KB SWINGS
20 FROG SQUATS
MAY 8
BAR & D/BELL ARM WORKOUT
BARBELL CURLS 5X20
BARBELL OVERHEAD TRICEPS EXT 5X 20
D/BELL CURLS 5X 20
D/BELL HAMMER CURL 5X20
BENCH DIPS 5X 20
PUSH UPS 5X 20
PULL UPS 5 X 10
MAY 7
YOU NEED TO WORK YOUR CORE
We at Bright Side would like to tell you about the “reverse plank” exercise that’s not yet as popular as the regular plank but is easily as useful.
How to do it:
- Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.
- Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.
- Hold your weight with your hands and heels while pushing your buttocks up.
- Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.
- Strain your abdominal muscles, and pull your stomach in while your torso is moving up.
- Hold this position for 15-60 seconds.
- Slowly lower yourself on the
- Leaning twists – 4 sets of 50 repetitions.
- Waist twists – 4 sets of 90 repetitions.
- Sit-up twists – 4 sets of 20 repetitions.
- Leg raises – 4 sets of 20 repetitions.
- Frog kicks – 4 sets of 50 repetitions
MAY 6
Combining kettlebell swings, bodyweight
exercises such as burpees and sprint makes a killer routine.
It burns tons of fat and boosts your endurance.
KETTLEBELL CARDIO BLAST
REPEAT 2 TIMES
20 KB SWINGS
1 MIN PLANK
20 KB CLEAN & PRESS
20 BURPEES
20 KB SIT UPS
20 KB LUNGES
20 M/CLIMBERS
20 PUSH UPS
SPRINT TREADMILL 2 TIMES
30 AT 7 MPH REST 30 SEC
30 SEC 7.5 MPH REST 30 SEC
30 SEC 8 MPH REST 30 SEC
30 SEC 8.5 MPH REST 30 SEC
MAY 5
SUPERSETS
20 Goblet squats
20 KB PRESS
4 ROUNDS
SUPERSETS
20 KB SWINGS
20 KB FIGURE 8 TO STALL
4 ROUNDS
SUPERSETS
50 PLANK JACKS
20 PUSH UPS
4 ROUNDS
SUPERSETS
20 KB SIT UP
20 LEG RAISES
SUPERSETS
20 V UPS
50 M/CLIMBERS
4 ROUNDS
MAY 3
3 ROUNDS
30 KB SWINGS
15 KB 2 HAND ROW
15 KB PRESS
15 KB GOBLET SQUATS
15 KB BICEPS CURLS
15 KB PRESS
30 KB 2 Hand SWINGS
30 KB AROUND BODY TO STALL
20 KB GOBLET SQUAT
30 KB SWINGS
30 KB AROUND BODY TO STALL
20 KB SQUAT & PRESS
MAY 1
CARDIO LADDER WORKOUT
30 KB SIT UPS https://youtu.be/–En2PG8Tug
21 PUSH-UPS
21 PLANK JACKS
21 KB SWINGS
21 BODY SQUATS
30 KB SIT UPS
18 PUSH-UPS
18 PLANK JACKS
18 KB SWINGS
18 BODY SQUATS
30 KB SIT UPS
15 PUSH-UPS
15 PLANK JACKS
15 KB SWINGS
16 BODY SQUATS
30 KB SIT UPS
12 PUSH-UPS
12 PLANK JACKS
12 KB SWINGS
12 BODY SQUATS
30 KB SIT UPS
9 PUSH-UPS
9 PLANK JACKS
9 KB SWINGS
9 BODY SQUATS
30 KB SIT UPS
6 PUSH-UPS
6 PLANK JACKS
6 KB SWINGS
6 BODY SQUATS
30 KB SIT UPS
3 PUSH-UPS
3 PLANK JACKS
3 KB SWINGS
3 BODY SQUATS
APRIL 30
10 ROUNDS
10 KB SWINGS
10 LEANING TWIST
10 1 Push Ups with Alternating Reaches (Bird Dog)
10 KB Leg Raises
10. Kicks OUTS
10 KB SIT UP
10 Mountain Climbers
10 PLANK WALK
10 Goblet SQUATS
10. Seal Jack
REST AFTER EACH ROUND 1 MIN
April 29
500 METER ROW
30 KB SWINGS
400 METER ROW
30 KB SWINGS
300 METER ROW
30 KB SWINGS
200 METER ROW
30 KB SWINGS
100 METER ROW
30 KB SWINGS
APRIL 28
4 MIN EACH ROUND
COMPLETE EACH ROUND IN TIME ALLOCATED
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
30 TWIST
15 KB SWINGS
REST 1 MIN
3 MIN ROUND
10 SQUAT JUMPS
10 PLANL JACKS
20 BICYCLE
REST 1 MIN
5 MIN ROUND
10 KB UPRIGTH ROWS
10 KB SQUATS
10 KB PRESS
10 STIFF LEG D/FIT
20 ALT LUNGES
REST 1 MIN
5 MIN ROUND
20 MCLIMBERS
10 V UPS
20 RUSSUAN TWIST
20 LEG LIFTS
REST 1 MIN
April 26
ABS You need good core workout 3 days a week
- Leaning twists – 4 sets of 50 rep
- Waist twists – 4 sets of 90 rep
- Sit-up twists – 4 sets of 20 rep
- Leg raises – 4 sets of 20 rep
- Frog kicks – 4 sets of 50 rep
APRIL 25
WARM UP GOOD 5 MIN
FULL BODY WORKOUT
40 PUSH-UPS
40 BODY SQUATS
40 WALKING LUNGES 20/20
40 SIT-UPS
40 BODY SQUATS
40 WALKING LUNGES 20/20
40 KB DEADLIFT TO HIGH PULL
40 BODY SQUATS
40 WALKING LUNGES 20/20
40 KB SWINGS
40 BODY SQUATS
40 WALKING LUNGES 20/20
April 24
COMPETE FOR TIME
20 MIN WORKOUT
50 KB SWINGS
20 KB RUSSIAN TWIST
40 KB SNATCH [ 20 PER ARM ]
20 RUSSIAN TWISTS
30 KB CLEANS [ 15 PER ARM ]
20 RUSSIAN TWIST
20 AROUND BODY TO STALL
20 RUSSIAN TWIST
10 GOBLET SQUATS
20 RUSSIAN TWIST
APRIL 23
COMPETE FOR TIME
20 MIN WORKOUT
50 KB SWINGS
20 KB RUSSIAN TWIST
40 KB SNATCH [ 20 PER ARM ]
20 RUSSIAN TWISTS
30 KB CLEANS [ 15 PER ARM ]
20 RUSSIAN TWIST
20 AROUND BODY TO STALL
20 RUSSIAN TWIST
10 GOBLET SQUATS
20 RUSSIAN TWIST
APRIL 22
40 PLANK JACKS 10 SWINGS
35 PLANK JACKS 15 SWINGS
30 PLANK JACKS 20 SWINGS
25 PLANK JACKS 25 SWINGS
20 PLANK JACKS 30 SWINGS
15 PLANK JACKS 35 SWINGS
10 PLANK JACKS 10 SWINGS
40 PLANK JACKS 40 SWINGS
5 PLANK JACKS 45 SWINGS
APRIL 20
5 ROUNDS
21 KB squat & press
21 KB Pull-ups
15 KB squat & press
15 KB Pull-ups
9 KB squat & press
9 KB Pull-ups
April 19
10 KB Swings
12 KB Squats
14 BICEPS CURLS
16 FIGURE 8
18 KICK OUTS
20 REVERSE CRUNCHES
3 min non stop
10 BEAR CRAWL ROW L/R
10 KB PRESS
10 KB SWINGS
3 MIN
10 SQUAT & PRESS
10 LUNGE FRONT & REAR
10 FROG SQUATS
3 min
20 SCISSORS
20 leg raises
20 half moon
20 V UPS SCISSORS
20 V UPS IN OUST
20 V UPS UP & OVER
20 HAMMERS
10 SIDE OBLIQUE
20 KICK OUTS
APRIL 14 & 15
Weekend Workout
30 KB Swings
30 KB Squats
30 KB Pushups
15 Pull Ups
30 Sit Ups
15 Chin Ups [ KB PULL-UPS ]
30 Burpees
No Rest between Exercises.
3-minute rest then repeat 2 more times.
APRIL 13
10 ROUNDS 10 REPS
1.KB SWINGS
2 KB GOBLET SQUATS
3 KB PRESS
4 KB BICEPS CURLS
5 KB RENEGADE ROW
6 KB FIGURE 8 TO STALL
7 KB SUMO SQUATS
8 KB ALT SWINGS
9 KB SQUAT & PRESS
10 KB Renegade Row
REST AFTER EACH ROUND 1 MIN
ABS
2 MIN NO REST
20 SCISSORS
20 KICK OUTS
20 PLANK JACKS
APRIL 12
Warm Up
30 sec SEAL JACKS
30 sec BODY SQUATS
30 KB SIT UPS
21 PUSH UPS
21 PLANK JACKS
21 KB SWINGS
30 KB SIT UPS
18 PUSH UPS
18 PLANK JACKS
18 KB SWINGS
30 KB SIT UPS
15 PUSH UPS
15 PLANK JACKS
15 KB SWINGS
30 KB SIT UPS
12PUSH UPS
12 PLANK JACKS
12 KB SWINGS
30 KB SIT UPS
9 PUSH UPS
9 PLANK JACKS
9 KB SWINGS
30 KB SIT UPS
6 PUSH UPS
6 PLANK JACKS
6 KB SWINGS
30 KB SIT UPS
3 PUSH UPS
3 PLANK JACKS
3KB S
APRIL11
10 ROUNDS 10 REPS
DUMBELLS WORKOUTS
20 TWIST
20 SEAL JACKS
20 BODY SQUATS
D/BELL SHOULDER PRESS
D/BELL BICEPS CURL
D/BELL HAMMER CURLS
D/BELL 7 7 7 BICEPS CURLS
TRICEPS EXT OVER HEAD
REVERS TRICEPS EXT
D/BELL LATERA RAISES
G/BELL FRONT RAISES
TWO D/BELL ROWS
TWO D/BELL ALT PRESS
