Hey All! Here’s a work out to make this gorgeous Friday afternoon (or evening depending on where you are when you’re reading this) even more gorg! As usual I always like to remind you that if you’re not used to higher intensity work outs, not very physically fit, or haven’t been to the doc to get a physical in a while then DO NOT DO THIS WORK OUT! The work outs that I post are super challenging. It takes a very fit person to complete them plus if I’m not there to gauge what fitness level you are in or watch form then I don’t feel comfortable with you doing this work out. Seriuosly, I don’t want you to get hurt… Alright then here it is…
You’ll need a pool for this work out… You’ll also need a kettlebell and a softer area where you can do plank. The kettlebell should be a heavier weight then what you’ve been using. So for fit females a 25/26kg kb and for fit men 35/36kg kb.
50 Meter swim(all out), 15 kb swings/15 kb single arm swings, right side plank 3o seconds, left side plank 30 seconds, forearm plank 30 seconds. All exercises back to back, no rest, do this circuit 10 times.
100 meter swim(all out), 30 kb swings alternating from 2 arm to 1 arm swings, right side plank 45 seconds, left side plank 45 seconds, forearm plank 45 seconds. All exercises back to back, no rest, do this circuit 10 times.
All I have to say is WOW! Stay focused! Stay in the moment! And always remember Think Fit, BE Fit!
read more →