Exercise

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Full Body Kettlebell Workout for beginners

Source

  • Kettlebell Goblet Squat (10)
  • Kettlebell One-Arm Row (8 each side)
  • Kettlebell One-Arm Press (5 each side)
  • Kettlebell Chest-Loaded Swing (15)
  • Kettlebell Shoulder Halo (8 each direction)
  • Kettlebell Hip Halo (8 each direction)
  • Kettlebell Around the Leg Pass (5 each direction)
  • Kettlebell Chest-Loaded Swing (15)
  • Kettlebell Single-Arm Squat to Press (8 each side)
  • Kettlebell Chest-Loaded Swing (15)

Supplemental

  • Goblet Half Get-Up (60 seconds)

Undo the Damage of Sitting

Source

How To Do Your First Pullup

[1]

  • Phase 1: 5 sets of chinup Walk-The-Plank's, 8 reps per set, one minute rest between sets. Workout every other day.
    • Continue with Phase 1 until you can do it so slowly that it takes 2 seconds to lower yourself each time.
  • Phase 2: Same routine except using a pull up stance instead of the chinup.
    • Continue util the same
  • Phase 3: Do as much of a regular chinup as you can, then complete the rest with walk the planks.
    • Continue until you can do two real chinups.
  • Phase 4: Monday: Do as many real chinups as you can, and finish up with walk the planks
  • Phase 4: Thursday: Do as many real chinups as you can. On your last one hold it as long as you can. Rest two minutes and then do it again for a total of 5 sets.
    • Continue until you can do 8 real chinups.
  • Phase 5: Monday: 5 Sets. Do as many real pullups as you can, followed by enough walk the planks to give you 8 total reps.
  • Phase 5: Thursday: Do as many real pullups as you can, and then a static hold. Rest two minutes and do the next set for a total of 5 sets.
    • Continue until you can do 8 real pullups.