http://devco6ix.com/?q=bibliography-online Hi everyone,
http://www.greedyrooster.it/essay-writing-for-college/ essay writing for college Today, I’m targeting mainly my legs, with some middle and rear deltoid work along with a back exercise. I decided to increase the Kettlebell weight to 16kg, which will be challenging especially for the overhead exercises. As I have previously used two 12kg at the same time for many of the other exercises, the challenge was more a mental one for using the 16kg. All the same, this was a tough workout… So much for leaving some steam for tonight’s class 😉
http://pintarklik.com/?p=high-school-math-homework So, the workout today is mainly for strength and toning, with a little cardio here and there to elevate the heart rate and give the sweat glands a workout too. There are 10 exercises in total and two rounds. It is quite a long workout with a good variety of exercises so you shouldn’t get bored.
I set my Gymboss Interval Timer to the stopwatch setting for a change to record my time. It took me 45 mins and 32 seconds to complete this workout. I didn’t think it would take as long, but I think it was because I rested for longer without the interval timer and used a heavier Kettlebell.
The exercises and reps are as follows:
- 2-Handed KB Swing x 30 reps
- KB Goblet Squat x 15 reps
- Single Arm KB Row (right & left) x 15 reps
- KB Sumo Goblet Squat x 15 reps
- KB Snatch (right & left) x 8 – 10 reps
- KB Stiff-leg Deadlift x 15 reps
- KB Single-leg Deadlift (right & left) x 15 reps
- KB Vertical Swing x 15 reps
- KB Reverse Lunges (right & left) x 15 reps
- KB Push Press (right & left) x 8 reps
As this is quite a long workout, with a lot of exercises, so it’s your choice if you add any more cardio on to the end.
When doing the exercises I was watching my technique in the mirror and I noticed that my snatches, while some were good, I found it hard to control the “dismount”. I’m trying to make it less like a swing, but it’s hard enough :/
Anyway, I hope you will give the workout a go. Adapt it as necessary and let me know how you get on – and if you have any suggestions?
I hope to be back on Sunday, but I have a charity Gala Ball to attend for the Alzheimer’s Society (can’t wait to get all dressed up), so I’m sure the wine will be flowing. So if I’m not too hung-over I’ll see you Sunday 🙂 Not that I plan to get tipsy of course … but this is the Irish we’re talking about here LOL