Morning session (option 1): Some low intensity ab & core work 30s[++4s] Reverse Bridge 50s[++4s] Get Up Sit Up Left/Right 40s[++5s] Bridge 40s[++4s] Floor Press Left/Right 40s[++4s] Walking Bridge 40s[++4s] See Saw Press 40s[++4s] Skiing 30s[++4s] Straight Arm Sit Up Left/Right 50s[++5s] Rest 5 rounds Impetus file is here
5 colours, 5 rows of possibilities The timer will announce the colour…you choose an exercise from the list in that colour, and perform it until the next beep/colour. A round has 4 sets, starting at 30s, and increasing by 4s each time. 4 rounds in total. You can do the same exercises again and again, or mix it up randomly. The options are shown in the pretty picture below. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHUW5ieVJhWEpqa2M&export=download” title=”20150526-colourful.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”800″ extra=”image” style=”embed”] Impetus file is here
There is only 1 (fitness) test required to complete the KSI2 certification once the KSI1 process is completed. KSI2 Fitness test – There are 2 options here. KSI Jerks2 only test for men – take your bodyweight, round up to the nearest 5kg (eg. 73kg man -> 75). Subtract 12 from that number (75-12=63). You need to perform this many double jerks with 2x16kg kettlebells. for ladies – take your bodyweight, round up to the nearest 5kg (eg. 53kg lady -> 55). You need to perform this many double jerks with a 2x10kg kettlebells. The number of reps here
A GS type session using Static Holds as a base, but also cranking up the heart rate by adding some extra movement between the holds. Short bursts (20s) to make them manageable, but everything is doubles 5 Sets in a row to make up a 10 min round 20s Rack Hold2 20s Jerks2 20s Lockout2 20s Swings2 20s Farmer Hold2 20s Cleans2 4 rounds with a few minutes rest between each round Impetus file is here Typical HR profile for some of the rounds…[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHY3RoTEthRnBNR00&export=download” title=”20150525-Active-Static.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”600″ height=”400″ extra=”image” style=”embed”]
Long Cycle2 with 2x18kg [1min @ 7rpm, 1min @ 9rpm] x6 sets of each (for a 12 min total) Impetus file is here Typical HR profile [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZXM3cTZPa1FNTU0&export=download” title=”20150519-HeartRateWorkout(LongCycle).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”620″ height=”722″ extra=”image” style=”embed”]