allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

8/13/2012 Workout

Today’s workout had a little bit of everything in it. Check it out:

Warm-up: Treadmill, speed 4.0, incline 3.0, time 10 min.

  • KB Goblet Squat x 15 reps
  • Two-Handed KB Swing x 30 reps
  • KB Thruster (right) x 15 reps
  • KB Thruster (left) x 15 reps
  • KB Renegade Row x 16 – 20 reps (the guy in the video adds a push-up…you don’t have to)
  • KB Snatch (right) x 15 reps (girl is pregnant in the video…if she can do them, so can you)
  • KB Snatch (left) x 15 reps

With my arms, I focused on triceps and shoulders, with a little biceps thrown in since the kettlebell workout already worked my back.

  • Upright row, 30 lb bar, 15 reps, 3 sets
  • Skull crushers, 30 lb bar, 12 reps, 3 sets
  • Bicep curls, 17.5 lb dumbbell, 12 reps, 3 sets
  • Standing tricep kickbacks, 12 lbs, 15 reps, 3 sets
  • Arnold press, 12 lbs dumbbells, 15 reps, 1 set

Abs

  • Plank, 60 sec
  • bicycle crunches, 45 sec
  • crunches on ball, 45 sec
  • knee to chest w/ hand on ball, 30 sec
  • Side bends w/ 14 lb med ball, 30 sec/side
  • Knee ups in captain’s chair, 15

Stretch

As always, modify to your fitness level. Not everyone can do all of this in one day.

Stay sweaty, my friends!

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