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Kettlebell
Oh today was "cheat day" for the ABS Diet
and it did not go well. Every week I have to schedule one "cheat meal" in my cheat day. I am thinking of dumping this day altogether.Saturday January 13th, 2007
1.5 mile warm up to moderate jog
4 bosu square jump (forward, side, back, side) x 6 or so
12 bosu obstacle course (think mogul skiing) as fast as possible for about 5 min with a few breaks
stack 2 bosu and do one legged squats (ouch) about 2 min
One-arm kettlebell snatch @ ~20lbs 20 x 4 (each side. much lighter on injured left shoulder)
(that's not me in the pics. just found on google!)
one arm kettlebell jacknife @ ~20lbs x 5 x 4 (each side.
6/6 Workout: Calisthenics
from wikipedia: Calisthenics is a type of exercise consisting of a variety of simple movements usually performed without weights or other equipment that are intended to increase body strength and flexibility using the weight of one's own body for resistance. easy run to the gym. light workout with hand weights and light kettlebells.Wednesday January 18, 2007
15 min bike warm up
medicine ball stretch
1 min balance on all fours on swiss ball with single leg raise
1 min swiss ball hand walk caterpillar
bosu ball square jump 6 laps
3 x 8 pushups on with hands and feet on own bosu
3 x 8 each side kettlebell press with ~ 10 lb
3 x 4 straight arm raises with ~3lb ball
4 x 8 standing tricep curl on the cable machine with ~15lb
4 x 8 bicep curl w/~15lb dumbell
15 min bike cool down
feels good to start working the shoulder. pushups!
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