20100108 – 07h00 – KettleStein

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JM & Warmup – wedo the 100club 3 times to start the day gently The set consists of PpL,SnL,PpR,SnR. 3 different size KB’s (eg 12,16,20) using “The Rammstein” principle of increasing time per set.Round 1: 30s on each = 2min round. 30s break, then next KB. repeat for last KB.Round 2: 45s on each = 3min round. 45s break, then next KB. repeat for last KB.Round 3: 60s on each = 4min round. 60s break, then next KB. repeat for last KB.Go up in weight (eg 16,20,24kg)Round 4: 30s on each = 2min round. 60s break, then next KB.

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20100106 – 18h45 – Alternating (2:1)

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JM & WarmUp(150club) A similar workout to the morning (which was KB’s 1min, skip 1min, repeat for 50mins). My calves hurt, and the skipping provides too much of a cruise, so we’ll go shorter, but harder. More kettlebells, less skipping. Kettlebell L 1min, Kettlebell R 1min, Skip 1min. (eg. SwL, SwR,skip, CL,CR,skip…etc). Start light, and go heavier ASAP if you can. HRMax=176bpm. 782kcal. More time (6%) in the red zone than the previous workout (1%). The dip before the 24kg was ‘cos I had to fix the music, so I missed out an entire round.

20100106 – 05h30 – Alternating

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JM & WarmUp(150club) A simple workout. KB’s 1min, skip 1min, repeat for 50mins. Allow yourself a maximum of 2x 1min rest periods which can be (optionally taken anywhere you want).If you can, finish heavy (last 4 sets get done on a heavier KB than the first chunk) HRMax=168bpm. 884kcal

20100105 – 18h45 – 2010 tabata

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JM & WarmUp(150club) 2010 theme using 2 different size KB’s (20kg/24kg).Alternate between kettlebell exercise & leg exercise using tabata. 20s work, 10s rest.1st set is a random bunch of exercises using the light(20kg) kettlebell for the KB set, and the heavy(24kg) kettlebell for the legwork.A short break, then switch around and use heavy(24kg) for the kettlebell sequence, and the light(20kg) one for the legwork 2010 bridge: 20s walking, 10s hold in strict position – 5 sets=2.5mins 2010 pullups: guys 20, girls 10 HRMax=171bpm. 671kcal

20100105 – 12h30 – bikram

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JM & WarmUp(150club) 2010 theme using 2 different size KB’s (12kg/16kg)20 reps light, then 10 reps heavy on the basic10Sw2h x20(12kg) x10(16kg). repeat for SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR Getup Situps. 20xheavy+10xlight on each arm Switch around the weights. 20xheavy, 10xlight for Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR 2010 bridge: 20s walking, 10s hold in strict position – 5 sets=2.5mins HRMax=162bpm. 450kcal