|The TKC 5-5 Workout. Five Rounds-Five Minutes:|
Start on exercise 1 for 1min, with out rest switch to exercise 2 for 1 min then repeat once more (4min total, no rest), then without rest hit the deck and do a 1min ab plank then a 1min rest and switch to the next station (A-E). 5min total for each station. Ab Plank at the fifth minute of each station. Have fun!
A 1. Battling Ropes, 2. 1KB Squat with a Hop : Ab Plank
B 1. 2Hand Swings, 2. Mountain Climbers : Ab Plank
C.1. 2KB Squat Press, 2. Pull ups(or Body Weight Rows): Ab Plank
D.1. Hammer Drills(or Med Ball Slam) 2. Burpee : Ab Plank
E.1. KB or BB Dead Lifts 2. 2KB Jerks(or Push Press) : Ab Plank
Wednesday, March 24, 2010
Tuesday, March 23, 2010
Thursday, March 18, 2010
Warm Up Round: For the warm up chose between the following exercises. The goal is to keep moving starting with the hardest exercise then changing as you get fatigued to an easier exercise. 30 sec brk between 1-2&3.
1. 2min- Twisting push ups, Dive bomber, Hindu, Regular, wide arm, on the knees.
2. 2min- Frog jumps, Hindu squats, Squat jump, Iron chair, Body weight squat.
3. 2min- V-ups, supine bike, reach up & cry, ab plank, push up position ab plank, flutter kicks, leg spreaders.
Circuit: 40sec on 15sec off X3
1. Tire Flips
2. Hammer Drills
3. 2KB Bear Crawl
4. KB Run-Drag-Pull with rope or fire hose.
5. KB toss(3 two hand swings, on 3 throw it.)
6. Speed punches on the punching bag
7. Battling Ropes
Finisher: Without stopping do the KB exercise then sprint 30yards & back then immediately do next KB exercise.
3. 2KB Bent Rows-5
5. 2KB Squat-5
7. 2KB Swings-5
Sunday, March 14, 2010
|At each station(A-E) do exercise 1 for 1min then without rest switch to exercise 2 for 1min, without rest repeat for 4min total at each station. 1min break between stations.|
A: 1.Battling Ropes 2. Burpees
B: 1. 2hand Swings 2. Bosu Mountain Climbers
C: 1. Body Weight Rows (on Olympic rings) 2. Dips (on Olympic rings)
D: 1. Hammer Drills 2. Box Jumps
E. 1. 2KB Squat-Press 2.1KB Ab Crusher
Finisher: Ropes (throw) see below: 1min.
Saturday, March 13, 2010
Wednesday, March 10, 2010
|This is a Power & Strength workout using moderate to heavy weights. Complete each exercise by doing as many reps(not to failure) as possible and as many sets as needed to complete. Eventually building up to less sets and more reps in a shorter time. Breaks are on you but try to keep the workout between 45min- 1hr.|
1. 2KB Squats- 30
2. 2KB Clean & Press- 30
3. Barbell Dead Lift- 30
4. 2KB Renegade Rows- 30
5. 1KB Ab Crusher- 50
6. Dumbbell Curls- 30
Finisher: 2hand Swings-Star Jumps; 7, 10, 12, 15.
Friday, March 5, 2010
|For this workout try to use a heavier KB then you are use to.|
2. 1KB racked Squat 40sec L/ 40sec R
3. Mountain Climbers 45sec
4. 1KB Dead Clean and Press 40sec L/ 40sec R
5. Ab Plank 1min
6. 1KB Squat Press 40sec L/ 40sec R
x3, 10-20sec brk between exercises.
Finisher: 1KB Swings(or Snatches): 10,9,8,7,6.5,4,3,2,1.
(example: 10 right, 10 left, 9 right, 9 left...repeat down to 1. Breaks are on you)