I started with Joint Mobility from Kettlebell Way 2 Empire State, then did all of Providence including the joint mobility and doing round 1 swings twice, then I did CIA Kimberly Spreen's Absolute Kickbox premix combat with the core using a 9# bodybar and 8# dumbbells for core, I then did 10 minute solution kettlebell workout abs segment using 15 and 20# kettlebells, and finished with Flexible Warrior yoga energy and swim segments. Calories burned was 1009 45% fat. Max HR was 162
Providence went like this: with running in place during rests.
Joint mobility warm up 5 minutes
round 1: 2 handed swing, 1 arm swing, hand to hand swing,
15# kettlebell 30 sec. 2 handsing, left arm swing then right 30 each, alternating arm swing 30 seconds (I repeated this round)
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,35# sumo deadlift,25poundsquat, 35poundsumo deadlift
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 35# kettlebell alternating legs in the lunge ( was really pushing that last 30 seconds
) I think this is my first time on this workout with 35# even though I did do it on Empire State)
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 Then repeat at a faster pace(I could go heavier on this but then Anthony speeds up at the last
round 14: pullovers, russian twists, sicilian twist 25# kettlebell 2 minutes
round 15: 3 minutes snatch test 15# kettlebell snatching right and left he speeds up the pace after first minute
Dallys, I couldn't get my picture of Puddle to load at all yesterday. I went back and shrank the picture size and then I was able to post it. You can also go back to edit, hit advanced and try again with the new size if it doesn't work out
I would like to see a larger picture
That is to bad about your AOS dvd's. Funny how those things get delivered and we don't get them. I bet you get them quick. AOS has been pretty fast for me so far. I need to preview all of Newport. I was tempted to pull it out today but after Manmaker a couple of days ago that is supposed to help take you to the next level I wasn't sure I was ready. So I will look at the whole thing. I did watch the first couple of segments and will say this seemed to move faster.
