"The soldier above all others prays for peace, for it is the soldier who must suffer and bear the deepest wounds and scars of war."
A - Warm-up well
B -Simple Stuff
Equipment needed:
1 - Kettlebell or Dumbbell - 15 to 50 lbs based on ability
2 - Stop watch
Instructions - Start the watch and do 12 KB or DB swings. It should take you between 20 to 25 seconds to complete. The remaining time on that minute will be your rest period. If done properly you should have a 2:1 rest to work ratio. Do 12 more swings at the start of the minute and rest the remaining time from that minute. Continue in this fashion for 20 to 30 minutes.
Tuesday June 1, 2010
Go for a brisk walk or bike ride.
Take at least 30 minutes to complete it.
Wednesday June 2, 2010
"How soon not now, becomes never." – Martin Luther
A - Warm up well
B - Supersets with 30 secs rest
3b) DB High Pull X2 to 4 sets – 8-10 reps
Click a link for demo of each exercise.
Perform exercise 1a for the required number of repetitions, rest for 30 secs and then perform exercise 1b for the required number of repetitions. Again, rest for 30 secs and repeat this procedure until all sets and reps are completed.
Thursday June 3, 2010
Go for a brisk walk or bike ride.
Take at least 30 minutes to complete it.
Friday June 4, 2010
"There is no security on this earth; there is only opportunity."
A - Warm up well
B - Supersets again...
Perform exercise 1a for the required number of repetitions, rest for 30 secs and then perform exercise 1b for the required number of repetitions. Again, rest for 30 secs and repeat this procedure until all sets and reps are completed.
Equipment needed:
1 - Kettlebell or Dumbbell - 15 to 50 lbs based on ability
2 - Stop watch
Instructions - Start the watch and do 12 KB or DB swings. It should take you between 20 to 25 seconds to complete. The remaining time on that minute will be your rest period. If done properly you should have a 2:1 rest to work ratio. Do 12 more swings at the start of the minute and rest the remaining time from that minute. Continue in this fashion for 20 to 30 minutes.
Tuesday June 1, 2010
Go for a brisk walk or bike ride.
Take at least 30 minutes to complete it.
Wednesday June 2, 2010
"How soon not now, becomes never." – Martin Luther
A - Warm up well
B - Supersets with 30 secs rest
1a) KB or DB Lunge & Press X2 to 4 sets – 8 reps R & L
1b) KB Swing X2 to 4 sets - 20 reps
2a) 1 Arm DB Row X2 to 4 sets – 8 reps R & L
2b) Push ups X 2 to 4 sets – 10-15 reps
3b) DB High Pull X2 to 4 sets – 8-10 reps
Click a link for demo of each exercise.
Perform exercise 1a for the required number of repetitions, rest for 30 secs and then perform exercise 1b for the required number of repetitions. Again, rest for 30 secs and repeat this procedure until all sets and reps are completed.
Thursday June 3, 2010
Go for a brisk walk or bike ride.
Take at least 30 minutes to complete it.
Friday June 4, 2010
"There is no security on this earth; there is only opportunity."
A - Warm up well
B - Supersets again...
1a) DB Step ups X2 to 4 – 10 R & L
1b) SLDL w/DB X2 to 4 – 10 R & L
2a) KB or DB C&P X2 to 4 – 8 R & L
2b) Reaching Planks X 2 to 4 – 12-15
3a) Horizontal Row X 2 to 4 – 10-12
3b) Bench Dips X 2 to 4 – 10-12
Perform exercise 1a for the required number of repetitions, rest for 30 secs and then perform exercise 1b for the required number of repetitions. Again, rest for 30 secs and repeat this procedure until all sets and reps are completed.
