Sunday's are a great day to take your time and have a well balanced workout. You can address all your mobility and stiffness issues and still have time for a great fat burning workout. Today's workout took a little over an hour but was extremely productive. I took my time doing some foam rolling, some stretching and mobility drills then finally a really intense kettlebell circuit.
Stretching (calves and hips due to tightness issues), 5 minutes
Mobility Drills, 20 minutes
Kettlebell Workout, 40 minutes
My kettlebell workout was really simple, basically I just did one or two sets of a whole bunch of drills, then finished with a great rotational movement. I rested about 30 seconds between each drill so this was not a real circuit per say. The pace was fast enough to get me panting a sweating really hard.
Renegade Rows 2 x 10
Turkish Get-Up 2 x 2
Sumo Deadlifts 1 x 25
Swings 1 x 25
One Handed Swing 1 x 10 each side
High Pull 1 x 10 each side
Clean 1 x 10 each side
Snatch 1 x 10 each side
Figure 8 Kettlebell Cleans 5 x 10 each side
Split Squats 1 x 25
I did multiple sets of the figure 8 kettlebell cleans because I think it is a great rotational full body movement. It is a great exercise for athletes because rotational power is so important in sports yet rarely trained by athletes. This will improve your throwing, punching or grappling power tremendously.