Star Wars Workout Episode IX The Rise of The Get-Up 

Star Wars Workout Episode IX The Rise of The Get-Up 

In Episode IX we bring this epic saga to end as the get-up rises once again.  In this final Star Wars workout series, we tie in all the previous workouts into this one.  Every episode is included in this workout so get ready for a long-drawn-out battle with the dark side.  Everything will be challenged in this awesome workout that will greatly test your strength and conditioning for 9 rounds.

 

Workout Details

This is a full-body 60-90 min workout with a difficulty rating of advanced.  Equipment needed is kettlebells and sandbags.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and flexibility.  This workout can be performed anywhere.

 

Workout Instructions

You are going to be doing Turkish get-ups 3 reps each side for 9 rounds.  Then you do another exercise for 9 reps.  It starts with round 1 do Turkish get-ups 3 reps each, then do one arm swings for 9 reps each side.  Round 2 do Turkish get-ups 3 reps each, then do cleans for 9 reps.  Round 3 do Turkish get-ups 3 reps each side, then do sandbag shouldering for 9 reps.  Round 4 do Turkish get-ups 3 reps each side, then do windmills for 9 reps each side.  Round 5 do Turkish get-ups 3 reps each side, then do back squats for 9 reps. Round 6 do Turkish get-ups 3 reps each side, then do snatch for 9 reps each side.  Round 7 do Turkish get-ups 3 reps each side, then do clean and press for 9 reps. Round 8 do Turkish get-ups 3 reps each side, then do thrusters for 9 reps.  In the last round, we go back to the beginning in Episode I to what it all started with and end with the swings in a special way.  Round 9 do Turkish get-ups 3 reps each side, then do swings 15 sec on 15 sec off for 9 rounds.  In round 9 once you are done with the Turkish get-ups you then have to do another final 9 rounds of swings for 15 sec on 15 sec off.  Rest as needed between exercises and rounds.  Always use good form and May The Force Be With You!

Star Wars Workout Episode IX The Rise of the Get-Up

Turkish get-ups – 3 reps each side then One Arm Swings – 9 reps each side

Turkish get-ups – 3 reps each side then Cleans – 9 reps

Turkish get-ups – 3 reps each side then Sandbag Shouldering – 9 reps

Turkish get-ups – 3 reps each side then Windmills – 9 reps each side

Turkish get-ups – 3 reps each side then Back Squats – 9 reps

Turkish get-ups – 3 reps each side then Snatch – 9 reps each side

Turkish get-ups – 3 reps each side then Clean and Press – 9 reps

Turkish get-ups – 3 reps each side then Thrusters – 9 reps

Turkish get-ups – 3 reps each side then Two-Handed Swings 15 sec on 15 sec off for 9 rounds

 

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Star Wars Workout Episode VIII The Last Thruster 

Star Wars Workout Episode VIII The Last Thruster 

In Episode VIII Kylo Ren has no clue what is coming for him and who will be the last thruster.  This is a great strength and conditioning workout that has it all.  Thrusters to battle the Praetorian guards, loaded carries to take on the Heavy Assault Walkers, and sprints to escape the First Order.  You will definitely be looking forward to the last thruster in this workout.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and agility.  This workout can be performed anywhere, but outside would probably be best.

 

Workout Instructions

Pick a distance of at least 20 – 50 meters.  If all you have is 10 meters or less then you can just go back and forth 2-4 times.  Start off by doing 8 thrusters, then grab the kettlebells and do farmers walk down and back, after that set down the kettlebells and sprint down, back, and down.  In the sprint, you should finish on the opposite end of where the kettlebells are.  Walk back and start all over with the thrusters.  See how many rounds you can do in 30 minutes.  Rest as needed between exercises and rounds.  Always use good form and May The Force Be With You!

Star Wars Workout Episode VIII The Last Thruster

Thrusters – 8 reps

Farmers walk down and back – 20 meters

Sprint down, back, down – 20 meters

Do as many rounds as you can of each for 30 min rest as needed.

 

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Star Wars Workout Episode VII The Press Awakens

Star Wars Workout Episode VII The Press Awakens

In Episode VII your upper body is awakened with the press.  This workout has a bonus part to help finish off the Starkiller base.  You will be constantly moving in this full-body workout and are going to feel great when it’s done.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, and intensity.  This workout can be performed anywhere.

 

Workout Instructions

This workout is performed 30 sec on 30 sec off for a total of 7 rounds.  The first exercise you do is clean and press for 30 sec and then rest for 30 sec.  Then do renegade rows for 30 sec and rest for 30 sec.  Last do front squats for 30 sec and then rest for 30 sec.  That is one round.  Start back over with clean and press and continue the process until you have completed 7 rounds.

Take a few minutes and then do the bonus section which is push press for 3 sets of 7 reps.  Rest as needed between sets.  Always use good form and May The Force Be With You!

Star Wars Workout Episode VII The Press Awakens

Double Clean and Press – 30 sec

Renegade rows – 30 sec

Double Front Squats – 30 sec

Do 7 rounds of 30 sec on 30 sec off for each movement. 

 

Bonus Round – Push press 3 sets 7 reps

 

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Star Wars Workout Episode VI Return of The Snatch

Star Wars Workout Episode VI Return of The Snatch

In Episode VI the snatch returns to defeat the empire.  This workout has two parts to it.  In the first part, you will be battling Rancors and Sarlacc’s.  In the second part, you will help the Ewoks battle the stormtroopers.  The major emphasis that is going to be targeted in this workout is your backside.  Although don’t be fooled by the dark side as the movements in this workout cover everything.  

 

Workout Details

This is a full-body 30-45 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, and intensity.  This workout can be performed anywhere.

 

Workout Instructions

In the first part do 6 monsters followed by snatch 6 reps each side.  Rest and go back to the monsters.  See how many rounds you can do in 12 min.  Rest as needed.

In the second part snatch for 1 min each side, then bear crawl for 1 min.  Then rest for 1 min.  Go back to snatch and start it all over again.  Do this combination for 6 rounds.  During the bear crawl every 6 steps you will do a push-up.  Always use good form and May The Force Be With You!

Star Wars Workout Episode VI Return of the Snatch

Monsters – 6 reps

Snatch – 6 reps each side

Do as many rounds as you of each with good form for 12 min rest as needed.

 

Snatch – 1 min each side

Bear Crawl w/push up – 1 min

Do 6 rounds of each rest 1 min between rounds.

 

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Star Wars Workout Episode V The Squat Strikes Back

Star Wars Workout Episode V The Squat Strikes Back

In Episode V the empire strikes backs and they are going after your legs.  You might be walking like C-3PO after all the squats you are going to be doing.  In this workout, your legs are going to get worked along with your lungs.  Getting frozen in carbonite may not sound like a bad idea after this workout.  

 

Workout Details

This is a lower-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and agility.  This workout can be performed anywhere.

 

Workout Instructions

Do 10 back squats, then immediately follow it with 20 kettlebell squat jumps. In kettlebell back squats you hold the kettlebells on top of your shoulders.  Rest then do 10 lunges (5 reps per each leg) holding the kettlebells at your sides, immediately follow that with 20 lunge jumps.  Rest and then go back to squats starting the process all over again.  Do as many rounds as you can in 30 min.  Rest as needed.   Always use good form and May The Force Be With You!

Star Wars Workout Episode V The Squat Strikes Back

Back Squat – 10 reps

Kettlebell Squat Jumps – 20 reps

Lunges – 10 reps

Lunge Jumps – 20 reps

Do as many rounds as you can of each with good form for 30 min rest as needed.

 

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Star Wars Workout Episode IV A New Windmill 

Star Wars Workout Episode IV A New Windmill

In Episode IV a new hope emerges with the windmill.  In this complete full-body movement, you will be working the posterior chain along with your abs.  Your shoulder is going to get quite the workout as well from constantly holding the kettlebell overhead.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and flexibility.  This workout can be performed anywhere.

 

Workout Instructions

This is a chain flow movement you will do one rep of each movement without setting the kettlebell down to complete one rep.  Start with the snatch, then do a windmill, lower the kettlebell down and do a press, and end with an overhead lunge.  From there go back to snatch and start the whole process all over again.  Do 4 reps then switch sides.  Do as many rounds as can for 30 min.  Rest as needed.  Always use good form and May The Force Be With You!

Star Wars Workout Episode IV A New Windmill

(Chain) Snatch, Windmill, Press, Overhead Lunge – 4 reps each side

Do as many rounds as you can of the chain movement for 30 min rest as needed.

 

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star wars workout episode III revenge of the sandbag

Star Wars Workout Episode III Revenge Of The Sandbag

In Episode III the sandbag has it’s revenge and steals the republic from the kettlebell.  Every muscle will be used in this workout as you constantly wrestle with the sandbag.  The added sprints are a great bonus for both developing power and conditioning as well.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is sandbag and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and agility.  This workout can be performed anywhere, but outside would probably be best.

 

Workout Instructions

Pick a distance of at least 20 – 50 meters.  If all you have is 10 meters or less then you can just go back and forth 2-4 times.  Start off by doing sandbag shouldering 3 reps each side. Then sprint down and back.  Next, pick up the sandbag and carry it down and back.  Then sprint down and back.  Last do sandbag squats for 10 reps.  Once again sprint down and back.  That was one round.  See how many rounds you can do in 30 min.  Rest as needed between movements and rounds.  Always use good form and May The Force Be With You!

Star Wars Episode III Revenge of the Sandbag

Sandbag Shouldering – 3 reps each side

Sprint down and back – 20 meters

Sandbag Carry down and back -20 meters

Sprint down and back – 20 meters

Sandbag Squats – 6 reps

Sprint down and back – 20 meters

Do as many rounds as you can of each with good form for 30 min rest as needed.

 

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star wars workout episode II attack of the cleans

Star Wars Workout Episode II Attack Of The Cleans

In Episode II the cleans have been cloned and you will be attacking them in a great complex battle.  During this workout, your mind will be challenged along with your body as the reps keep going up.  You will experience why complexes are so effective with strength, conditioning, and fat loss.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of beginner to intermediate.  Equipment needed is kettlebells.  Fitness capabilities it trains are strength, conditioning, muscular endurance, and intensity.  This workout can be performed anywhere.

 

Workout Instructions

This is a complex that is done in a ladder format.  Do 2 cleans, 2 front squats, 2 cleans, then 2 push press all without setting the kettlebells down.  Go ahead rest and then do 4 reps of each movement.  Rest then do 6 reps of each movement.  Rest again and then do 8 reps of each movement.  That was one round (2,4,6,8 reps of each movement).  Go back to 2 reps for each movement and start all over again.  Go until you have completed 3 rounds.  Rest as needed.  Always use good form and May The Force Be With You!

Star Wars Workout Episode II Attack of the Cleans

(Complex) Double Cleans, Double Front Squat, Double Cleans, Push Press – 2, 4, 6, 8 reps

Do 3 rounds of the complex ladder rest as needed.

 

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Star Wars Workout Episode I The Swing Menace

Star Wars Workout Episode I The Swing Menace

Every saga has a beginning and so does kettlebell training. What better way to start off a Star Wars workout series than with the swing the foundation of all kettlebell training.  In Episode I The Swing Menace you will be constantly dealing with swings over and over again.  This is a challenging full-body workout that will have your glutes and hamstrings feeling it the next day.

 

Workout Details

This is a 30 min workout with a difficulty rating of beginner to intermediate.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, and intensity.  This workout can be performed anywhere.

 

Workout Instructions

Do 10 push-ups followed by 10 swings.  Next, do 10 Goblet squats followed by 10 swings. Last do 10 bodyweight rows followed by 10 swings.  That is one round see how many rounds you can do in 30 min.  Rest as needed between exercises and sets.  Always use good form and May The Force Be With You!

Star Wars Workout Episode I The Swing Menace

Push Ups – 10 reps

Two-Handed Swings – 10 reps

Goblet Squat – 10 reps

Two-Handed Swings – 10 reps

Bodyweight Rows – 10 reps

Two-Handed Swings – 10 reps

Do as many rounds as you can of each with good form for 30 min rest as needed.

 

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the ultimate kettlebell circuit

The Ultimate Kettlebell Circuit

The circuit was created as a way to train multiple people with different abilities at once.  It’s used primarily as a way to build strength and conditioning at the same time.  A circuit is usually done with limited rest as well which makes it great for fat loss.  

 

What’s great about the kettlebell is that it is a compact tool with hundreds of capabilities.  Which makes it perfect for circuits as they usually only involve minimal equipment or none at all.   

 

I can remember doing countless circuits in the wrestling room with just bodyweight movements, pull up bars, and some dumbbells.  In rugby, we had many gym sessions where we do all bodyweight stuff with just some cones and bands.  They were tough sessions, but they made us better.

 

Now, what does it take to make a great circuit or ultimate for that matter?  It should cover all the basic movements.  It should include a mixture of both strength and power movements.  It should deliver a full-body workout in just a short amount of time.  It should use just a minimal amount of equipment.  

 

This Ultimate Kettlebell Circuit includes all those things plus it has a few different options as well.

 

Workout Instructions

This circuit contains a mixture of doing slow strength-building movements followed by explosive power building movements.  There are circuits for just one kettlebell and two kettlebells.  

 

For the two kettlebells perform each exercise for 30 sec then rest for 30 sec.  For one kettlebell perform each exercise for 20 sec and rest for 20 sec.  Perform 3 rounds for each circuit.  If you want to do more rounds go for it.  I designed these circuits to be close to 30 min, but if you have more time available and want to go longer go for it.

 

You do not have to use the same kettlebell for each exercise.  If you have multiple kettlebells then go ahead and use them to challenge yourself accordingly.  Especially when it comes to the loaded carries you are going to want to use a heavy kettlebell if you have it.  If all you have is one and you know the load is too light for you for the loaded carry then just increase the length of time to 1 min.

 

Ways to make this harder is simply by taking out the rest.  Between rounds, you can take a 3-5 min rest or you can just go straight into next the round without the break.  Another option is to take the rest out completely between the exercises and then rest only between rounds.  You could even shorten the rest between exercises as well.   For the one kettlebell circuit instead of resting between sides on an exercise go straight to the next side and then rest. 

In the 2 kettlebell circuit if you don’t know how to do the double half snatch then go ahead and do the single-arm snatch on both sides.

 

As you can see with this circuit I give you multiple options to keep changing things up and challenging yourself.

 

The Ultimate Kettlebell Circuit with One Kettlebell

Kettlebell Rows – 20 sec each side 

Snatch – 20 sec each side 

Rack Squat – 20 sec each side

Kettlebell Squat Jumps – 20 sec

Clean and Press – 20 sec each side

Push Press – 20 sec each side

One Leg RDL’s – 20 each side

One Arm Swings – 20 sec each side 

One Arm Farmer Carry – 20 sec each side

One Arm Rack Walk – 20 sec each side

(Do 3 rounds of each movement, use the method of 20 sec on 20 sec off, rest as needed between rounds)

The Ultimate Kettlebell Circuit with Two Kettlebells

Renegade Rows – 30 sec

Double  Half Snatch or Snatch each side – 30 sec

Double Front Squat – 30 sec 

Kettlebell Squat Jumps – 30 sec 

Double Clean and Press – 30 sec

Double Push press – 30 sec 

Double One-legged Deadlift – 30 sec each side

Double Swings – 30 sec

Farmers carry – 30 sec 

Rack walk – 30 sec

(Do 3 rounds of each movement, use the method of 30 sec on 30 sec off, rest as needed between rounds)

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