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Wednesday, May 29, 2013

Row-Box-Kettlebell Workout. TOTAL BODY


Love this workout! Total body fat burn... Good Luck!! 
-If you do not have access to row machine you can walk on treadmill incline of 5 speed of 4.

Workout:
Warm Up:
5:00 Row Machine
2:00 Jump Rope
5:00 Row Machine

straight from row machine from warm up to this workout with little rest!!! 
1:00 Battle Rope Single (on tire)
1:00 Frog Squat with a Row 25lb KB
1:00 Battle Rop Double (on tire)
1:00 Deadlift 25lb KB
1:00 Frog Squat with a Row 25lb KB
2:00 Walking Lunges with Shoulder Press
1:00 TRX Pull Up
2:00 Walking Lunge with Shoulder Press
1:00 TRX Pull Up

Boxing Gloves On:
-Do this twice
Rapid Fire (square up on bag) :30
Explosions :30
Squatted Rapid Fire :30
Plyo Lunges :30
Flurries (boxing stance one foot back) :30
Froggers :30
Flurries :30
Burpees 1:00
Rest 1:00 and Repeat

Abs:
-Do this twice
KB Swings :30 20 lb KB
Squat and Press KB R :30 15lbs
Squat and Press KB L :30 15lbs
Explosions with 15lb KB :30
Swoop Lunge R :30 with 15lb KB
Swoop Lunge L :30 with 15lb KB

If time left:
Row 2:00
Mountain Climbers on Bosu 1:00
Jump Rope 1:00
Row 2:00

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