Dynamic warm-up using a lighter kettlebell than normal – 5 single arm swings, 5 cleans, 5 half snatches – perform left and right for 3 rounds, then:- Kettlebell snatch:- Pause at the lock out should be at minimum of two breaths; the aim here to relax...
Eischens Yoga, then:- 15/15- work for 15 secs, rest for 15 sec 4 exercises and stick with each exercise for 7 minutes, rest 2 mins after each exercise:- Rings / Jungle Gym leg assisted muscle ups or body row Scorpion push-ups Chin-ups Hindu push-ups 10 minutes...
Dynamic body-weight warm up, 3 rounds:- Hindu squats x 15, sit-outs x 10, Hindu push-ups x 10, then:- Work for 60 secs, rest for 30 secs for 6 rounds:- Kettlebell double arm swings Rest 2 mins, then:- Work for 60 secs, rest for 30 secs for 6 rounds:- Kettlebell single...
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5 to 10 mins warm up using a light kettlebell – swings, cleans and half-snatches, then:- Work for 30 secs, rest for 30 secs for 10 minutes:- Kettlebell single arm snatch Change arm each working set, then:- Work for 30 secs, rest for 30 secs for 10 minutes:-...
Eischens Yoga, then:- Alternate between the following pair with the reps shown with minimal rest:- Kettlebell double cleans:- 10,8,6,4,2 24″ to 32″ box jumps:- 2,4,6,8,10 Rest 2 minutes, then repeat the circuit again but in reverse, so cleans you start...
Dynamic med ball warm up – 10 x Russian twists, 10 x wood chops (left & right) 10 x slams. – 3 rounds, rest 60 secs between rounds, then:- To perform the card deck workout, you will start with a fully shuffled deck of playing cards (52 cards). All face...
Dynamic warm-up using a lighter kettlebell than normal. 3 rounds of swings, cleans and half snatches, then:- Work for 15 seconds, rest for 15 seconds for 10 mins (that’s 20 working sets), change arms each working set, goal is 7 reps per working set with good...
Warm up with 5 to 10 mins of general mobility work, then:- Work for 40 secs, rest for 20 secs for 4 to 6 rounds:- Scorpion push-ups Sit-outs Sprawls to 24″/32″ box/tyre jump or to tuck jumps Lateral handstand walks against a wall (toes on wall) Capoeira...
