Monday: Take one-minute breaks in between each exercise. Once you get comfortable with one-minute rounds, go up to 90 second rounds per workout. When that gets do able go up to two minute rounds per exercise. When you can do two minute rounds, switch to heavier kettlebells or harder exercises and start with one-minute rounds again.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| |
| Round 1: Double Kettlebell Clean and Press (do Military press or push press) | |
| Round 2: Alternating Bent-over Row | |
| Round 3: Turkish Get-up (30 seconds left and 30 seconds right) | |
| Round 4: Double Front Squat | |
| Round 5: Double Swing |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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