This morning I did Providence Repeating parts of it, then Amy Bento's 10 minute solution Hot Body Bootcamp cardio weight drills, finished off after dropping my granddaughters off at school with Tracey's Yoga Solutions w/up and Post Kickbox segment. Total calories burned today was 868 hr got up to 160 and 40% fat
Workout went like this Joint mobility warm up 5 minutes
round 1: 2 handed swing, 1 arm swing, hand to hand swing,
20# kettlebell 30 sec. 2 handsing, left arm swing then right 30 each, alternating arm swing 30 seconds
round 2: cleans 20# kettlebell reps 5,4,3,2,1,each arm, then alternate
round 3: chest press 15# 5,4,3,2,1 reps alternating 5 rt, 5 left etc then alternating 1&1 to finish
round 4: squat/sumo deadlift 30 sec ea w/25# squat, sumo deadlift,squat, sumo deadlift (you switch hands with the kettlebell on each squat set
round5: 1 leg deadlift 25# kettlebell 5 slow right, 5 slow left to end of 2 minutes
round 6: windmill into overhead squat 15# kettlebell 30sec each windmill right, squat overhead, windmill left, squat overhead
round 7: clean and press 20# kettlebell 5,4,3,2,1 reps left then right then alternate to end of 2 minutes
round 8: flip and squat/or high pull squat: 2 minutes 25# kettlebell I did the high pull version
round 9: tactical lunge: 2 minutes 25# kettlebell alternating legs in the lunge
round 10: triple crush, 2 minutes 25# kettlebell 30 seconds each tri and bi combo, triceps only, biceps only, tri and bi combo
round 11: sling shot into figure 8 with a static hold 30 seconds each figure 8's, sling shot right, figure 8's, sling shot left 25# kettlebell
round 12 seated press 2min 20# kettlebell 5,4,3,2,1 right and then left, then alternate to end
round 13: one arm row 25# kettlebell 5,4,3,2,1, switch
round 14: pullovers, russian twists, sicilian twist 25# kettlebell 2 minutes
round 15: 3 minutes snatch test 15# kettlebell snatching right (I actually did this 5 minutes the first time through because my son in law came in with grandbaby before I was through so I started over)
I then repeated rnd 1 swings, rnd 2 cleans, rnd 8 tactical lunge, rnd 9 triple crush, rnd 10 sling shot into figure 8, rnd 11 seated press, rnd 12 1 arm row, rnd 13 pullover, russian twist, sicilian crunch, bonus 3 minute snatch test
Teddy, glad that you got to order Providence
Sounds like you are having lots of fun. Walmart doesn't have kettlebells here. I got mine at Target and Academy Sports and Outdoors. And the 35# at Amazon. I am not cooking Christmas dinner but I am making pies and deviled eggs to take. I will probably cook a turkey breast to have here for dh and I though.
Linda, I was reading one of the training notebook things in Muscle & Fitness Hers about doing the barbell reverse curl. They added a 411 to this, saying when you end the arm or biceps workout, to follow with wrist curls. It says they can help ease teh symptoms of carpal tunnel syndrome. It suggests you stick with the barbell or use a body bar.
Dallys, LOL on breakfast. I went to Starbucks for coffee this morning and bought my granddaughter a donut. She kept trying to give me bites
I didn't eat breakfast and am having some toasted oatmeal and yogurt for lunch. So many goodies come my way
You will figure out a way to use those KB workouts
I can't wait to hear your thoughts on Chalene Extreme.
