JM & WarmUp (xxx club) Lot’s of 3 minute workouts where we play with sequence of movements.The 3 minute workout is simple. Pick 3 KB moves (1 handed) and do each for 30s on each hands.eg. SwL 30s, SwR 30s, Cl 30s, CR 30s, PpL 30s, PpR 30s. rest 1 min HRMax=xxx, kcal=yyy
JM & WarmUp Instead of the standard swings, let’s add in movement.We’ll use swings with ..1) sideways step2) forward/backward step3) forward/backward jump/hop4) Rotating sideways step (90 degrees R)5) Rotating sideways step (90 degrees L)6) lunge step (1 count)7) lunge step (2 count) The sequence is as follows: Sw2h x25, SwMOVING x25, SqBw x25, Pullups x5 (girls do x3). Repeat for all 7 of the SwMoving options We have the whole gym, so we’ll use the space to do Bear/Lizard walks (with optional pushup)We also add in a dip version of these. So, move the kettlebell, do the pushup, then
JM & WarmUp A light boxing/kettlebells workout HRMax=xxx, kcal~600kcal
JM & WarmUp (xxx club) SnL 3mSqG 3mSnR 3mEW 3mPpL 3mSqBw 3mPpR 3mEW 3mSwA 3mDragonLungeFwdAlternating 3mSw2h 3m HRMax=xxx, kcal=yyy
JM & WarmUp (xxx club) EW 3mSw2h 3mSqBw 3mSwL 3mEW 3mSwR 3mSqG 3mSnL 3mEW 3mSnR 3mDragonLungeFwdAlternating 3mLC-L 3mLC-R 3mEW 3mSqG 3m Some Clubbell drills 6m HRMax=xxx, kcal=yyy