Workout: A Clean Swing

Warm Up:

10 minute row

A Clean Swing:

Every Minute for 10 Rounds

> 3 Power Cleans (see video above)

> 3 KettleBell Swings

> 3 Power Cleans

rest 15-20 seconds between each round.

Recommended Weight:

Barbell: (Power Cleans)

Men: 60kg, Women: 35kg

Kettlebell: (2-arm Swings)

Men: 32kg, Women: 16kg

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch   Fitness Explorer video's here on YouTube

Workout: Kettlebell Krush

Workout:

3 rounds of:

• 15 Kettlebell (American) Swings
• 5 Diamond Press-Ups

REST

3 rounds of: 

• 15 Kettlebell (Goblet) Squats
• 5 Burpees

REST

3 rounds of: 

• 15m Kettlebell Overhead Lunge
• 5 Pull-Ups

--

Finisher:

4 x 400m sprints

Recommended Weight:

Men: 24kg 

Women: 12kg 

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

--

Darryl Edwards

Workout: 100 Was My Number

Plank

Workout:

Complete all reps of one exercise before moving onto the next.

• 100 Jump Pull-Ups
• 100 Kettlebell Swings (American Swing)
• 100 sec (1 min 40) - Plank
• 100kg Deadlift (10 single reps)

--

Recommended Weight:

Men: 24kg Kettlebell

Women: 12kg Kettlebell, 50kg Deadlift

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

--

Darryl Edwards

Workout: Jump-Up 400

Workout: Jump-Up 400

Workout:

all reps below for time (complete all reps of one exercise before moving onto the next).

• 100 Bench Press
• 100 Jump Pull-Ups
• 100 Kettlebell Swings (50 per arm)
• 100 Double Unders

--

Recommended Weight:

Men: 50kg (Bench), 20kg (KB)

Women: 30kg (Bench), 12kg (KB)

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

--

Darryl Edwards