Warm-up- Air squats x10
Ring rows x 8-10
Do three rounds with 45 seconds rest between sets. If you’re in a group, rest only while others are doing the rows.
Workout- 30 sec on/30 sec off
2-hand swing
1-arm push-press
2-hand swing
1-arm push-press
Bear crawl
Do 4-5 rounds consecutively
Finisher- Ball slam ladder 10,9,8,7,etc down to 1
Rest 10-15 seconds in between sets
Tight midsection!
Hope it warms up for you guys!-Jake
Warm-up- Goblet squat 3 x8 with 1 minute rest in between
Band pull-aparts 3×8 during your rest
Workout- Complex-don’t put the bells down for whole circuit-start light
Double row x8
Backward lunge x 4/4
double press x8
double swing x8
Double clean x8
rest about 1 minute between complexes. Do 5 rounds
Finisher- waiters walk x out and back(switch hands on the turn)
1 arm rack walk x out and back ( switch on the turn)
Suitcase walk x out and back ( switch on the turn)
Farmers walk (double) x out and back
Have a great weekend! I’m going to the beach:)
Warm-up- Turkish get-ups x 5 min
Alternate sides-work on the “hips high” bridge
Workout- Medicine Ball circuit-
Circles (both ways)
High/low
Russian twist
Figure 8
Slam!
Do twenty seconds of each exercise with no breaks in between. 45 seconds between circuits. 4-5 circuits
Finisher- Around the world swings- 15 sec of each-
Left hand swing
right hand swing
Transfer swing
2 hand swing
Don’t put the bell down till the minute is over. Do 4-5 sets with a minute rest in between.
Trying to send sunshine your way. Hope it gets there! -Jake
Warm-up- Glute bridges 3×10
Try the one-footed variety if you can. If your hamstring cramps, go back to the two-foot version
Workout- Double row
1-arm swing
2 kb push press
1-arm swing
Jump rope( split jumps)
Do 20 seconds of each with no rest in between exercises. Take about a minute in between circuits. Use your legs to jump the bells up during the push-press.( dip and drive!). Complete four or five rounds.
finisher- 10 burpees
1 out and back farmers walk
complete three rounds as fast as safety allows! Any style of burpee. Keep your posture proud during the farmers walks.
Kacie says hi, and we miss you guys/gals-Jake
Warm-up- Band walk x1
Band pull-up x1 set (think “chest to the bar”)
Workout- 1 arm press- 3 sets of five
Go heavy and rest 2 min in between sets
Goblet Squat- 3 sets of 8
rest 1 min between sets
Finisher- ”swings by ten”
Take a heavy two-hand swing bell and do as many sets as possible in 15 minutes. Walk to the board and mark off each set. That is your rest. 20 sets, or 200 swings is a good goal for the fifteen minutes.
Happy Friday and Have a good weekend!-Jake
