Equipment: Mat, KB (kettlebell), 1 Glider, Bench Top (optional; for support on S-L Squats)
NOTE: You may substitute a heavy dumbbell for the kettlebell in ANY of the exercises in this workout
REMINDER: Tabata intervals are: 20 sec. ON/ 10 sec. REST (= 1 round)
WARM-UP: 6 round tabata
*alt. Air Squat (goal: buns to KB handle) and Push-Up (knees)
RETURN INTERVAL: 10 reps each
*KB Squat Swing
*R S-A KB Squat Swing
*L S-A KB Squat Swing
*R Side Toss
*L Side Toss
*R S-L Squat (challenge: weighted w/ KB racked on R shoulder; GLIDER under L heel, BENCH TOP L hand)
*L S-L Squat
WOOD CHOP/ SIDE TOSS SERIES:
*6 Round Tabata: alt. sides KB Squat Wood Chop
*6 Round Tabata: alt. sides KB Step-Back Lunge Wood Chop
RETURN INTERVAL: 10 reps each
*KB Squat Swing
*R S-A KB Squat Swing
*L S-A KB Squat Swing
*R Side Toss
*L Side Toss
*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)
ARM SERIES:
*6 Round Tabata: alt. sides KB S-A OH Press
*6 Round Tabata: alt. sides Bottom-Up Bicep Curl
RETURN INTERVAL: 10 reps each
*KB Squat Swing
*R S-A KB Squat Swing
*L S-A KB Squat Swing
*R Side Toss
*L Side Toss
*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)
FULL BODY 1:
*6 Round Tabata: alt. sides S-A KB Clean and Jerk
*6 Round Tabata: SDLHP (challenge: add opp. leg lift)
RETURN INTERVAL: 10 reps each
*KB Squat Swing
*R S-A KB Squat Swing
*L S-A KB Squat Swing
*R Side Toss
*L Side Toss
*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)
FULL BODY 2:
*6 Round Tabata: alt. arms S-A KB OH LUNGE (alternating legs in-place)
*6 Round Tabata: alt. arms S-A OH SUMO SQUAT
RETURN INTERVAL: 10 reps each
*KB Squat Swing
*R S-A KB Squat Swing
*L S-A KB Squat Swing
*R Side Toss
*L Side Toss
*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)
FINISHER: learn Turkish Get-Up (Google/ YouTube it!)
No comments:
Post a Comment