02-23-10, 10:54 AM | |
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Join Date: Nov 2001
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Wendy, you can find it here:
600 rep workout Anita, thank you for doing the workout and giving me your impressions. Yes, it is definitely tough. I have quite a bit of DOMS in my upper body especially. I'll post more. I'm working on one right now.
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
02-23-10, 01:56 PM | |
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Join Date: Nov 2001
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Here are two more kettlebell/bodyweight workouts. I did the first one this morning after my 2 mile run. I finished under 14 minutes, which is a nice finisher. I kept my rest between exercises to 15 seconds.
I think it's an excellent intro to this type of training, and a really great way to get your swings in. I also did this workout without shoes. I used my 40 lb. kettlebell for the swings and when I use a heavier bell I find that my form is better without shoes. The first workout is a total body workout: Kettlebell Swings/Bodyweight 100 20 Prisoner Squats 20 Kettlebell Swings 20 Push Ups 20 Kettlebell Swings 10 Squat Jumps 20 Kettlebell Swings 10 Inverted Rows 20 Kettlebell Swings 20 Bulgarian Split Squat-10 each leg 20 Kettlebell swings 15 Close Grip Pushups 20 Kettlebell swings 5 Chin Ups 20 kettlebell swings
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
02-23-10, 01:58 PM | |
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Join Date: Nov 2001
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Here is another one based on 100 reps bodyweight circuit, but its focus is more cardio.
Kettlebell Swings/Bodyweight 100 Cardio Workout 20 Prisoner Squats with front kicks 20 Kettlebell Swings 20 Mountain Climbers 20 Kettlebell Swings 10 One Jump forward and Two jumps back 20 Kettlebell Swings 10 Burpees 20 Kettlebell Swings 20 Snowboarders (Tony does this exercise in P90X Plyo) example of what I'm talking about snowboarders 20 Kettlebell swings 10 Walking Side Push Ups Push Ups 20 Kettlebell swings 10 Lunge forward/backwards-5 reps each leg 20 kettlebell swings
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
02-25-10, 08:28 PM | |
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Join Date: Nov 2001
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LOL, Anita. Thank you for checking in.
It is challenging. I did the cardio version this morning after my spinning workout, and boy, was it tough. It might be a bit easier after a strength workout, but I found it very challenging after a spinning workout. My back was a bit tight and my legs were heavy from my spinning workout, and I almost opted not to do it, but I'm glad I did. I think both kettlebell/100 rep workouts are winners.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
02-27-10, 11:23 AM | |
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Join Date: Nov 2001
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Kristy, you're welcome! Thank you for posting and letting me know that you did one of the workouts. I really do appreciate it.
I did the kettlebell/500 workout yesterday, but cut the bodyweight reps to 25 reps making it a kettlebell/250 workout. I also subbed kettlebell swings for the around the body passes, and laddered my poundage; 26, 30, 35, and 40 lb. kettlebells. Each poundage was done for 3 sets. I got 240 swings in. Again, as little rest as possible. It was definitely very tough towards the end, and the core work was like dessert for me, which is rare, because I don't like floorwork. I am working on newer circuits and I'll post them.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
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body weight exercises, kettlebells, zuzana |
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