Category: Fitness Challenge Weekly

Hello Everyone,

This week I borrowed a kettle bell and did some training with it.

Here was my workout.  I wasn’t feeling the greatest this week so I made it easier.  But remember you can always push yourself to your own limits and give it all you got! Repeat the workout 3 times

Good luck,

3 Sets of each exercise – exercises are done one after the other and start from the top again.

1. Kettle bell squat to upright row

– 12 reps

2. Low Squat hold to Kettle bell press in and out straight in front of you.

– 1 minute

3. Basic Kettle Bell Snatch to press (single arm)

– 12 reps

4. Low Squat Seated Hold to kettle bell around the world (goes between your legs in a figure 8 pattern)

– 1 minute

5. Single Leg RDL (Romanian Dead Lift) leg swing back to high knee

– 12 reps each leg

6. Swing Under Lateral Raise Lunges (body does a lunging action and swings the Kettle bell under the front leg to the other arm. That arm does a lateral raise to the side and repeat with other leg)

– 12 reps each side

7. Kettle Bell Upright Oblique Crunch (body and feet more than shoulder width apart and your hands are by your side. One hand will have the kettle bell and the other doesn’t.  The hand that doesn’t have the kettle bell goes down the side of the leg to the knee and vise versa with the other side.  Do this with the kettle bell on both sides.)

– 12 reps each side

There is a toe-to-bar challenge on Facebook.

It should be challenging and test you mentally but I don’t think it’s impossible.

They are asking you to do 100 reps of toe-to bar from hanging position.  The hanging part will most likely be the hard part.

Good luck, I’ll keep you in the loop if I make it.

LSKM

Hello Everyone,

Hope your ready for a good workout after the Christmas break. I usually only take 2 days to eat and indulge myself before I get back into a routine.  You may be longer but that isn’t a problem…just remember once you start the workout. You finish it to the end and always push yourself as much as possible during.  Get into the zone.

Repeat the entire routine 3 times with no breaks in between.  You will be given active recovery but that doesn’t mean stop. Keep the heart rate moderately high to maintain calorie burn.  Remember to stretch after and slowly cool down to avoid injury!

P.S …Every exercise must be done for 30 secs. so watch a clock or grab a watch.  This can be done anywhere you want so no excuses.

1. High Knee Run
2. Running Mountain Climbers
3. Jump Jack Plank (feet go inward/outward like your jumping jacks)
4. Low Squat hold in and outs (stay low in a squat and your feet move like you are skating side to side)

-recovery move

1. Butt kicks
2. Push up to Donkey Kick
3. 180 or 360 burpee
4. Side Plank Up and Down oblique crunch

-recovery move

1. Split Jumping Lunges
2. Reverse Push up to Superman (Start with both hands in push up position close to your side. Lift your hands and feet off of the ground (superman) and as you return them enter into a push up. It is reversed because you are not staying in a plank push up position but rather on the ground.
3. Super Skater single leg jump up

Rest 30 seconds and repeat (x3)

Do all moves consecutively without stopping. I was just pointing out the move 4. were your active recovery motion.

This entire workout should only take you maximum 20 minutes and will kill you the next day!!

Hey Guys/Gals,

So I did a traditional crossfit/military type workout this week for a couple of days.  It is as difficult as you make it and will get your heart rate up. Thanks to Nash my training buddy for pushing me every time with the different fitness mini workouts. Thx bro

Barbell Challenge

The first time I did this, I did it 6 reps x 6 sets of 6 exercises. The second time I did it I really really pushed myself to the limit and suffered but it was worth it.  I did 8 reps of 6 exercises with a heavier weight.

First time:

barbell with 75 lbs 6 sets of 6 reps

1. Deadlift
2. Bent over Barbell Row
3. Hang Clean
4. Front Squat
5. Push Press
6. Back Squat
7. Bonus – Burpees

 

Second Time: 90 lbs 6 sets of 7-8 reps

1. Deadlift
2. Bent over Barbell Row
3. Hang Clean to Press
4. Front Squat
5. Push Press
6. Back Squat
7. Bonus – Burpees

Good Luck my dedicated followers.

 

Hello Everyone,

So I looked at some old workouts yesterday and I found a Leg one I would like to share with you. It’s different in it’s numbered variation.  You have to get to the number in 20 sec with 10 seconds of rest time.

Squats x30

Rest 10 sec

Tuck Jump x10

Rest 10 sec

Lunge forward with raised knee to chest x 16

Rest 10 sec

Lunge backwards x16

Rest 10 sec

Jumping split Squat (Jumping Lunges) x12

Rest 10 sec

Repeat 2 or 3 times…for a total of 10 minute leg blaster!! If you can, try to add 6 extra repetitions for each exercise! Trust me, it’s challenging in 20 secs.