Monday, 20 July 2009

Full Throttle Fitness Work Out Of The Week

After a short break, this week we were back at the helm with a stomper of a session. Cj led this weeks Kettlebell based workout, mixing it up with body weight exercises to the tune of tabata protocols and density training. The session was topped off with a demonic bodyweight partner piece devised by Coach Sabina Skala. Here's what we got up to.

Full Throttle Fitness Workout Of The Week

Warm up: Joint Mobility And Dynamic Movement (10 minutes)

Main Workout

4 minute Density piece x 2 sets (30 seconds rest between)

1) Single Kettlebell Swing/ Clean/ Squat/ press x 1 minute per arm (no rest)
2) Kettlebell Hand to Hand Swing x 1 minute
3) Kettlebell Squat x 1 minute

Moving Swiftly into....

Sprints (Tabata Protocol) 20 seconds work / 10 seconds rest x 8 rounds


4 minute Density Circuit : 1 minute per exercise x 2 (1 Minute rest between)

1) Burpees
2) Mountain Climbers
3) Medicine Ball Slams
4) Alternate leg hops onto bench

The Finisher

Bodyweight partner exercise.

Choose an A and a B

A grabs B's legs who then wheelbarrow's to length of room and back.
Then both A and B Bear crawl length of room and Back.
They swap over so now B grabs A's legs who then wheelbarrows the length of the room and back. Then both A and B bear crawl the length and back.

Clear as mud right? well this constitutes one set.
Complete 5 sets with NO DESIGNATED REST!! (that's why we call it a finisher!).

Cool down and stretch out.

Game over. Job done.

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