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
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
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
JM & Warmup(100club)We’ll celebrate Anthi’s 29th birthday by using 20 & 9 instead of 20 & 101] 20 & 9 – 12kg/16kg – Basic10 – Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR – high(20) & heavy(16kg), low(9) & light(12kg)2] 20 & 9 – 20kg/16kg – Basic10, backwards, high(20) & heavy(20kg), low(9) & light(16kg)3] 20 & 9 – 16kg/24kg – Sn/Pp/C only. heavy(24kg) & low(9), light(16kg) & high(20)4] 20 & 9 – 24kg/32kg – SwA,SwR,SwL,Sw2h. heavy(32kg) & high(20), light(24kg) & low(9)5] 48kg – sw2h – 29reps HRmax=166, 730kcal
Hey everyone. There’s a new admin fee (will go towards improving the facilities at the gym) being introduced at TopBox, so monthly fees will be going up to R480pm from 1 Feb 2010.