Burn IT!
- James Henderson
- Nov 14, 2018
- 2 min read
Happy Wednesday!
Make sure you are getting your workouts done and moving closer to your idea body inside and out.
Let's GO!
(Make sure you are cleared by your Dr. to exercise. )
Complete each exercise with specified rest between
Warm Up
High Knees 50 yards Buttkicks 50 yards A-Skips 50 yards (left leg) A-Skips 50 yards (right leg) High Knee Carioca 50 yards (left) High Knee Carioca 50 yards (right) Lateral Shuffle 50 yards (left) Lateral Shuffle 50 yards (right) Power Skips 50 yards Rest 90 seconds
Heat Them Up!
Kettlebell Turkish Get Up 12 reps each side Kettlebell Swings 12 reps Rest 40 seconds
Single Arm Kettlebell Floor Press 12 reps (left) Single Arm Kettlebell Overhead Press 12 reps (left) Single Arm Kettlebell Overhead Tricep Extension 12 reps (left) Single Arm Kettlebell Floor Press 12 rep (right) Single Arm Kettlebell Overhead Press 12 reps (right) Single Arm Kettlebell Overhead Tricep Extension 12 reps (right) Rest 40 seconds
Single Arm Kettlebell Bicep Curls 12 reps (left) Single Arm Kettlebell Bicep Curls 12 reps (right) Single Arm Kettlebell Rows 12 reps (left) Single Arm Kettlebell Rows 12 reps (right) Rest 40 seconds
Overhead Kettlebell Squats 12 reps Single Leg RDL's 12 reps each leg Glute Bridges 12 reps each leg Mountain Climbers 20 reps Ab Toe Touches 20 reps Windshield Wipers 20 reps Rest 40 seconds
Kettlebell Turkish Get Up 14 reps each side Kettlebell Swings 14 reps Rest 40 seconds
Single Arm Kettlebell Floor Press 14 reps (left) Single Arm Kettlebell Overhead Press 14 reps (left) Single Arm Kettlebell Overhead Tricep Extension 14 reps (left) Single Arm Kettlebell Floor Press 14 reps (right) Single Arm Kettlebell Overhead Press 14 reps (right) Single Arm Kettlebell Overhead Tricep Extension 14 reps (right) Rest 40 seconds
Single Arm Kettlebell Bicep Curls 14 reps (left) Single Arm Kettlebell Bicep Curls 14 reps (right) Single Arm Kettlebell Rows 14 reps (left) Single Arm Kettlebell Rows 14 reps (right) Rest 40 seconds
Overhead Kettlebell Squats 14 reps Single Leg RDL's 14 reps each leg Glute Bridges 14 reps each leg Mountain Climbers 30 reps Ab Toe Touches 30 reps Windshield Wipers 30 reps Rest 40 seconds
5 Burpees Sprint 50 yards Rest 90 seconds
7 Burpees Sprint 80 yards Rest 120 seconds
10 Burpees Sprint 110 yards Rest 180 seconds
Cool Down & Stretch Full Body Stretch From Head to Toes
Contact me with feedback, emotional outbursts, and questions :-)
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