Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Rear Lunge to Row (Set at top position)
55 lbs – 10 reps each side – keep core tight!!!!!
Tuesday
Core Circuit – same as workout 1
Circuit – Repeat for 7 total sets
1-Hand Kettlebell Swings 32kg – 23 reps each
Kettlebell Figure 8’s 28kg – 15 each
Just keep working the exercises, take rests when needed. The figure 8’s are taxing, as when you hold a stationary position as you’re working other muscles, taxes your system more than you recognize.
(KETTLEBELL CLASS TONIGHT)
Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets Kettlebell Turkish Get-Up 8 kg – 5
Kettlebell Snatch 24 kg – 8 each
Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets
Kettlebell Lateral Lunge 28kg – 25 reps each leg
Kettlebell Renegade Rows 28kg – 11 reps each side (alternate sides each set)
(KETTLEBELL CLASS TONIGHT)
Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat 20kg – 12
Assisted Wide Pullups #14 – 11 reps
Continue to increase the weight as needed to complete the sets.
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