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.
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.
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.
http://youtube.com/watch?v=YQgKhis8Y64