Thursday
- 2 Hand &1 Hand Kettlebell Swings/ TRX Squat Jumps Superset. 5 sets of 20 each, rest 15 to 30 seconds. Until around set 4. Then I rested 1 minute.
- 10 rounds kicks each leg from a deep squat on the heavy bag.
Done in 25 minutes. Afterward I threw several elbows and knees on the bag. Nothing formal, just messing around. The swings were done with a 50lb kettlebell. Most of them I did 1 handed.
Here is the 1 hand and 2 hand kettlebell swing.
Here is the TRX Squat Jumps
The squat jumps and kettlebell swings are my goto exercises when I'm short on time; full body burn, and lots of bang for the buck. My 1 hand swing will look different from what you generally see on TV. That's because I do it the fluid style. Which is the style that I'm certified in I am a certified kettlebell instructor with the WKC under Catherine Imes. Catherine is one of the best kettlebell lifters in the world. She is the 1st american born Master of Sports in kettlebell lifting. Here is her blog: http://kettlebellmasochist.blogspot.com/. It's worth your time.
Friday
Super simple. 400 reps on the battling ropes. Done in 10 minutes. After that, 5, 2 minute rounds on the heavy bag, hard & fast. 30 seconds rest between rounds. Boxing, of course.
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