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http://beeparti.com/?p=writing-papers First of all, I want to send a HUGE thank you to those people who have very kindly donated to the site! It is very generous and I appreciate it very much 🙂
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dental personal statement writing services Now for today’s workout. It’s Kettlebells and Body Weight, it’s Conditioning, it’s couplets and, it’s a killer!
In case you haven’t noticed, I love couplets or, having shorter sections of intervals/groups of exercises completed back to back for so many rounds. Then a rest. The reason this style works so well, is that you can really put your mind into designing a well balanced workout. Grouping the exercises together with thought and planning to what works well together. I love doing this, it’s like a little challenge all on its own. Then, when complete, each workout is a little master-piece !! Ok, so a little dramatic maybe, but why can’t I take as much pride in designing my workouts than Michelangelo took of his paintings. In my eyes movement in any form is an art!
Don’t know where that came from …
Anywho, needless to say the workout today is made up of couplets – four couplets to be exact. Complete 3 rounds of each couplet before moving on to the bridging exercise, which is pull ups (or some other type of pulling exercise such as rows).
Each couplet is a short interval training workout in itself and I set my Gymboss Interval Timer for 6 cycles of 15 seconds rest and 45 seconds effort.
When I originally planned this workout I had intended the first exercise of couplet 1 to be Alternating Kettlebell Thrusters, but when I started them, I had some pain in my right elbow and triceps, so I had to stop and change the exercise to goblet squats. I was having difficulty with all upper body pushing exercises so I had to cut the push up out of the burpees in rounds 2 and 3 of couplet 2. For everyone else, feel free to try my original plan and see what you think. Beginners, stick to what I did.
My reps/weights per exercise are noted in brackets below:
- Goblet Squat (24kg) (17, 13, 11)
- Renegade Row (2x16kg) (18, 16, 16)
- Pull Ups (slow) x 3 reps
- Burpees (14, 18, 17)
- Side to Side Step Ups (47, 45, 44)
- Pull Ups (Slow) x 3 reps
- Vertical Swing Burpee (20kg) (10, 9, 7.5 )
- Two-Handed KB Swing (24kg) (27, 26, 27)
- Pull Ups (Slow) x 3 reps
- Alternating High Deficit Reverse Lunge (20kg for round 1 then 16kg) (12, 15, 14)
- Dynamic Squats (35, 33, 31)
No more pull ups!! LOL Was too tired.
That’s it for today everyone. I hope you enjoy this workout and will leave your feedback below.