Workout: Strength Endurance II

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 50 Double Unders *

Workout: 

Strength Endurance:
(perform one of the below exercises, either Gold, Silver or Bronze effort)

• Gold: 100 x 20kg Kettlebell 1 arm Snatches (50 per arm) 
• Silver: or 100 x 10kg Dumbbell Squat Clean and Press - Silver (50 each arm)
• Bronze: or 100 x 10kg Dumbbell Push Press - Bronze (50 each arm)

Finisher:

30 Chin-Ups (underhand grip)

20 Box Jumps

10 Clap (Plyometric) Push-Ups

Notes:

* To perform a double under:

perform a (skip/jump rope).  

jump up higher than usual, swinging the rope round twice per jump.  

minimal bending of the knees and staying as upright as possible.  

To substitute 50 double unders, do 200 single jumps, or 100 squat jumps.

300 calories in 20 minutes!

A study earlier this year in ACE (American Council on Exercise) FitnessMatters reports that a 20 minute workout using Kettlebells can expend up to 300 calories. To put this into perspective this is twice the amount of calories burnt during a spinning or boot camp session.

The key is to utilise quick whole-body movements such as a kettlebell snatch and to maximise calorie expenditure using intervals.

Workout: 6 to 1's

10 minutes warmup (rowing or skipping)

6 to 1's:

Complete as many rounds as possible in 30 minutes of:

> 6 one arm kettlebell swings (3 each arm)
> 5 front squats (kettlebell at chest height)
> 4 kettlebell shoulder press
> 3 push-ups (wide hand position)
> 2 alternate (1 arm, 1 leg) plank
> 1 push-up (narrow hand position)

Substitute kettlebells for dumbbells, weighted backpack, etc.

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:

Men: 32kg, Women: 16kg

The above recommendations are a guide only, please scale all workouts to your current ability.