Warm up with Indian Clubs, then:- “Sandbag Strength Workout” – by Matthew Palfrey 5 rounds with 2 minutes rest between rounds:- 5 x Heavy Sandbag bear hug squats Max Sandbag overhead press – with perfect form Then:- 5 rounds with 2 minutes rest...
Dynamic body-weight warm up: 10 x push-ups, 10 x hip heists, 10 x body-weight squats f0r 3 rounds, then:- “Fitness Rings Circuit” Can be done on fitness rings, Jungle Gym or TRX:- 4 rounds:- Body rows: 10-15 reps Dips: 10-15 reps Roll-0uts: 10-15 reps...
Warm up with light kettlebell swings and cleans, then:- “Pyramid Workout” Perform 15/25/35/25/15 reps for each of the following:- Kettlebell double arm swings Powerwheel, rings or Jungle Gym roll outs Sprawls Step-ups – L & R = 1 Rope skipping...
Warm-up with kettlebell swings and cleans using a lighter kettlebell than normal, then:- “Kettlebell Snatch Pyramid”:- Perform 3, 5, 7, 8, 9, 11, 9, 8, 7, 5, 3 kettlebell snatches per arm for time; alternating between left and right. Finisher: 6 mins...
3 Dimensional warm up using a medball – 10 x throw downs, 10 x Russian twists and 10 x wood chops (left and right) – repeat for 2 to 3 circuits, then:- 4 rounds with recovery between exercises / rounds:- Double kettlebell push press – 8 to 12 reps...
Bodyweight warm up: 10 x heists, 10 x bodyweight squats, 10 x push-ups for 3 rounds, then:- “Strength Circuit” Complete 3 rounds with sufficient rest between each exercise to ensure that you are fresh:- Double kettlebell or barbell dead lifts – 6 to...
