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30 second video with suggested links



30 second video without suggested links



Workout of the Week 5/5 to 5/9

American Kettlebell Swings — 25 reps
Mountain Climber— 30 reps
Squats w/bar — 20 reps
Ring rows – 30 reps
Push Ups – 10 reps

Kettle Bell Pull – 10 rep each arm

 

American Kettlebell Swings — 20 reps
Mountain Climber — 25 reps
Squats w/bar — 15 reps
Ring rows – 25 reps
Push Ups – 10 reps

Kettle Bell Pull – 10 rep each arm

 

American Kettlebell Swings — 15 reps
Mountain Climber — 20 reps
Squats w/bar — 15 reps
Ring rows – 20 reps
Push ups – 8 reps

Kettle Bell Pull – 10 rep each arm

 

American Kettlebell Swings — 7 reps
Mountain Climber — 15 reps
Squats w/bar — 15 reps
Ring rows – 20 reps
Push ups – 8 reps

Kettle Bell Pull – 10 rep each arm

 

Plank – 2 mins

Follow M, T, W, Tr, F schedula for all, no running



Work out of the week 4/21 to 4/25

American Kettlebell Swings — 20 reps
Mountain Climber Pushup Combo — 15 reps
Squats w/bar — 20 reps
Ring rows – 20 reps
Push Ups – 5 reps

American Kettlebell Swings — 15 reps
Mountain Climber Pushup Combo — 12 reps
Squats w/bar — 15 reps
Ring rows – 15 reps
Push ups – 5 reps

American Kettlebell Swings — 10 reps
Mountain Climber Pushup Combo — 10 reps
Squats w/bar — 10 reps
Ring rows – 10 reps
Push ups – 5 reps

American Kettlebell Swings — 7 reps
Mountain Climber Pushup Combo — 7 reps
Squats w/bar — 7 reps
Ring rows – 7 reps
Push ups – 5 reps

Plank – 2 mins

Follow schedule for M W F with running on Saturday morning (2 miles)



WORKOUT OF THE WEEK 4/14 TO 4/8

American Kettlebell Swings — 20 reps
Mountain Climber — 15 reps
Squats w/bar — 20 reps
Ring rows – 20 reps
Sit ups – 10 reps

American Kettlebell Swings — 15 reps
Mountain Climber — 12 reps
Squats w/bar — 15 reps
Ring rows – 15 reps
Sit ups – 10 reps

American Kettlebell Swings — 10 reps
Mountain Climber — 10 reps
Squats w/bar — 10 reps
Ring rows – 10 reps
Sit ups – 10 reps

American Kettlebell Swings — 7 reps
Mountain Climber — 7 reps
Squats w/bar — 7 reps
Ring rows – 7 reps
Sit ups – 7 reps

Plank – 2 mins

Follow schedule for M W F with running on Saturday morning (2 miles)



Workout of the week 3/31 to 4/4

5 rounds for time:

10 ring rows
10 push ups
12 weighted (bar only) squats

Follow schedule for M W F with yoga on T & Tr.



Workout of the Week 2/10 to 2/14

This weeks workout of the week is as follows:

American Kettlebell Swings — 20 reps
Push Ups — 15 reps
Squats — 20 reps
Ring rows – 20 reps

American Kettlebell Swings — 15 reps
Push Ups — 12 reps
Squats — 15 reps
Ring rows – 15 reps

American Kettlebell Swings — 10 reps
Push Ups — 10 reps
Squats — 10 reps
Ring rows – 10 reps

Follow schedule for M W F with running on Saturday morning (2 miles)