Kettlebell hour of power

Kettlebell hour of power
By Senior Trainer Bart Brys

Perform 5 circuits of 1 to 5 reps of the exercises 1 to 5.
Remember to never work to max effort with heavy kettlebells (KB) for safety reasons.
Beginners can use 12-16kg KBs, intermediate to advanced 16-24kg

1. Turkish get ups
2. Double KB front squats (KB single leg squats for advanced)
3. Windmills
4. Clean and press
5. Floor press

Finish with heavy chin ups (weighted) as a ladder. It works like this.
Do 1 rep, rest a few seconds, do 2 reps & rest a few seconds, 3 reps, 4 reps, if you are not going to make the next higher number, start again at 1 rep, do 2, etc. and keep repeating till you can only do one more 1.
An example could be 1, 2, 3, 4, 1, 2, 3, 1, 2, 1, 2, 1 (total 23 reps)

Final conditioning section
10 sets of 10 KB swings with 30-60sec rest in between sets

check out the page for more ideas

http://www.truefitnessnhealth.com

Snake bite Army workout

Snake bite Army workout
By Luke Cawthorne

A commonly used workout in the army.

3 exercises : one after the other minimal rest
- chin ups : overhand grip
- 20 push ups with good form
- 200m sprint on the treadmill at 85-90% effort

The workout :
Only the number of chin ups changes.
10, 8, 6, 4, 2, 1, 3, 5, 7, 9
The amount of push ups stays at 20 reps,
the sprinting distance remain at 200m.
To get the most out of your sprints, keep the treadmill going at the speed you want to run, place 2 cones at the back to mark it is in use.

It looks like this:
- 10 chins, 20 push ups, 200m sprint
- 8 chins, 20 push ups, 200m sprint
- 6 chins, 20 push ups, 200m sprint
etc.

Total number of chin ups performed at the end of the session 55, 200 push ups and 2km in sprints. This is a very solid workout.

"Enjoy"

Matt's circuit

Matt’s circuit

Warm up 5 min on the bike.

Take a 1 min break after you completed all exercises for each round. Complete 4 rounds.

1. 2 min flat out on the rower
2. 20 kettlebell swings
3. 2 x 30 bosu push ups with 30sec recovery
4. 12 double Kettlebell squat and press
5. 10 chin ups
6. 10 steps up each leg while holding a medicine ball overhead (straight arms)

Circuit

Strength circuit by Scott Peterkin

complete 3 rounds for time of the following exercises.

1. 800m level 10 on the rower
2. medicine ball push ups 20 reps

3. Barbell squat to press 50-60lb 10 reps

4. One arm Dumbell (20kg) or Kettlebell row (16kg) 15 reps

5. Russian kettlebell swings, single arm switch every rep, 20 reps

6. TRX atomic push ups, 10 reps

7. TRX shoulder series, Y, W, T, 5 reps each

8. TRX single leg squat 10 reps each leg

In & out in under 15 minutes

In & out in under 15 minutes

by Senior Trainer Damian Tancred

Looking for a quick blast of energy to reboot your system.

Complete the following workout as fast as possible.

Warm up: 5 minutes jogging on the treadmill

Workout

500m rowing as hard as possible (level 10).

25 push ups

400m rowing same average strokes per minute (spm)

25 situps on the bench

300m rowing same average spm

20 walking lunges each leg (40 total)

200m rowing same average spm

20 squat jumps

100 rowing same average spm

10 burpees

Cooldown: 10 min on the bike + stretching whole body

prone bridge hold as long as possible

Postural - corrective work routine

Postural / corrective work routine

By Artie Sanchez

This is a series of exercises for correction of lower and upper back issues.

Repeat the whole series of 10 exercises 2-3 times.
Spend at least 5 minutes stretching after completing the sequence.

1. Face pull 15 reps @ 50-100 pounds

(http://www.youtube.com/watch?v=wJ0YYytsk1U)
2. Deltoid press 15 reps @ 50-100 pounds (set shoulders back)
3. Cable machine deltoid rows 20 reps @ 20-30kg (set shoulders back)
4. Pulls ups (on squat rack bar) 20 reps of lower body weight
5. External shoulder rotation 20 reps @ 4-10kg
6. Anterior shoulder rotation 20 reps @ 2-6kg
7. Torso rotation machine 10 reps each side @ 70-110 pounds
8. Lateral flexions 10 reps each side @ 12,5-20kg dumbbell
9. One Arm Kettlebell Russian swing 10 reps each arm 6-12,5kg
10. Box step ups (alternating legs) with dumbbells 20 reps 6-15kg

Rowing - TRX - KB circuit challenge

Rowing-TRX-KB circuit challenge

by Senior Trainer Bart Brys

Warm up: 5 min easy on the treadmill, followed by 2 sets of 10 squats and push ups.

Circuit

Aim to complete the following circuit 2x.

Row 2000m on the ergometer on level 10 (aim for 8min or less) followed by 8 exercises alternating between TRX and Kettlebells.
1. 16kg KB snatch 20 reps each arm
2. TRX uneven push ups + obliques combo, 20 reps
3. 12kg double KB squat to press, 20 reps
4. 45 degree TRX back rows, 20 reps
5. 16kg KB windmill, 10 reps each arm
6. TRX pike on elbows, 20 reps
7. 16kg KB around the world swings, 20 reps
8. TRX suspended cross lunges, 10 reps each leg

for more hardcore conditioning workouts go to

http://www.truefitnessnhealth.com

Good luck