What it works:
Lat’s, Biceps, and Core
Why do it:
Increases strength in the lat’s and biceps; improves posture; improves stamina.
Key Points to Remember:
What it works:
Lat’s, Biceps, and Core
Why do it:
Increases strength in the lat’s and biceps; improves stamina.
Key Points to Remember:
What it works:
Core
Why do it:
Increases strength in the core; improves grip.
Key Points to Remember:
What it works:
Lats, Biceps, and Core
Why do it:
Increases strength in the lats and biceps; improves stamina.
Key Points to Remember:
What it works:
Legs, Back, and Core
Why do it:
Increases strength in the legs, back, and core; improves posture.
Key Points to Remember:
What it works:
Legs, Back, and Core
Why do it:
Increases strength in the legs and core; great for conditioning.
Key Points to Remember:
In the one-legged workout you are going to be working on a big surprise here. One-legged movements! Shocker right? One leg movements are great because they work on strength and balance at the same time. In this workout, the one leg movements you are going to be working on is the airborne lunge and one leg inchworms.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
T-Push Ups – 6 reps
Goblet Squats – 6 reps
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Airborne Lunge – 5 reps each side
One Leg Inchworms – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Snatch – 1 min each side
Push Ups with 2 breath hold in the top and bottom position – 30 sec
Do 4 rounds of each, rest as needed.
The turk thrusters workout is going to work on your overall strength along with your conditioning. You start off strengthening the core and body with some Turkish get-ups. Then you attack your conditioning with thrusters and burpees.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
T-Push Ups – 6 reps
Goblet Squats – 6 reps
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Turkish Get Ups – 4 reps each side
Double Kettlebell Rows – 10 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Thrusters – 30 sec
Side Plank- 30 sec each side
Burpees – 30 sec
Plank Knee Tap – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
In the double squats workout, you are going to be doing an awesome movement that completes 2 reps for every 1 rep you do. This movement is called the double contraction squat and your legs are going to love it! After the squats, there is a fun conditioning circuit of 15 sec on 15 sec off enjoy!
Warm-Up (10 min)
One Arm Swings – 10 reps each side
T-Push Ups – 6 reps
Goblet Squats – 6 reps
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Double Contraction Squats – 10 reps
Back Extensions – 6 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (6 Rounds)
Push Ups – 15 sec
Two-Handed Swings – 15 sec
Push Press – 15 sec each side
Lunge Jumps – 15 sec
Do 15 sec on 15 sec off of each movement for 6 rounds.
The never-ending walk workout is a loaded carry that seems like it never ends. First off you start off with some cleans, squats, and presses. Then you move on to the never-ending walk with an overhead carry, rack walk, and farmers walk all combined into one continuous movement.
Warm-Up (10 min)
Hand 2 Hand Swings – 10 reps
Diamond Push Ups – 5 reps
Lunges – 5 reps each side
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
(Chain) Dead Clean, Rack Squat, Press – 7 reps each side
Hanging Knee Raises – 7 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (3 Rounds)
Overhead Walk – 20 meters each side
Push Press – 5 reps each side
Rack Walk – 20 meters each side
Rack Squat – 5 reps each side
Farmers Walk – 20 meters each side
Cleans – 5 reps each side
Do 3 rounds of each, start with an overhead walk and don’t set the kettlebell down until after you have completed the cleans, then do the other side, rest as needed.