CoachedByKylie
General FitnessThis program is designed to challenge you mentally and physically.
Whilst this can be scaled for any level, it is suggested you have an understanding of the basic 2Hand Russian Hardstyle Swing.
It is a total body workout that will improve your , power, speed, endurance, strength and stamina as well as burn fat and build lean muscle mass.
It is a simple yet effective way to burn calories for those wanting to see results fast.
This program is a great simple and effective way to get back into training and build a healthy habit of consistency!
Users of the program never go to fail and remember care and safety of the hands, you do not want to rip.
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #1
2-3 ROUNDS: 0:20 Fast Feet 0:20 Heels to Butt 10 x Squats - 2nd Rd Jump Squats 10 x Trunk Twist 5/5 x Low to High 10 x Jumping Jacks - 2nd Rd 5 x Burpees Between each round, crawl forward and back for 20 crawls.
C
2 Hand Kettlebell Swing (Hard Style Swing)
1 x 300
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #2
2 Rounds - Fast Feet + Fast Feet Traveling then reverse - Butt Kicks + Traveling + reverse - Monster Walk. Same arm as leg - Monster walks opposite arm to leg - High Low Twisting opposite side of body - Around the world 5/5
2Hand Rep/Rest Ladder
C
4 Rounds of: 25 x 2H Swings Rest :40 20 x 2H Swings Rest :30 15 x 2H Swings Rest :20 10 x 2H Swings Rest :10 5 x 2H Swings Leaderboard instructions: Quality over speed
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #1
2-3 ROUNDS: 0:20 Fast Feet 0:20 Heels to Butt 10 x Squats - 2nd Rd Jump Squats 10 x Trunk Twist 5/5 x Low to High 10 x Jumping Jacks - 2nd Rd 5 x Burpees Between each round, crawl forward and back for 20 crawls.
EMOM 20min
C
EMOM 20min 15 x 2H Swings Leaderboard instructions: Perform on the min
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #2
2 Rounds - Fast Feet + Fast Feet Traveling then reverse - Butt Kicks + Traveling + reverse - Monster Walk. Same arm as leg - Monster walks opposite arm to leg - High Low Twisting opposite side of body - Around the world 5/5
12 Sets :45 Rest
C
12 x 25 2H Swings Rest :45 between sets Leaderboard instructions: Quality before time
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #1
2-3 ROUNDS: 0:20 Fast Feet 0:20 Heels to Butt 10 x Squats - 2nd Rd Jump Squats 10 x Trunk Twist 5/5 x Low to High 10 x Jumping Jacks - 2nd Rd 5 x Burpees Between each round, crawl forward and back for 20 crawls.
Swing Combo
C
5 Rounds. 20 x 2H Swings 10 x Left 1 Arm Swing 10 x Right 1 Arm Swing 20 x 2H Swings Rest 1-2min between rounds *Weight of bell is based off form in the 1arm swing. Use a weight that allows perfect form, no rotation of the core.
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #2
2 Rounds - Fast Feet + Fast Feet Traveling then reverse - Butt Kicks + Traveling + reverse - Monster Walk. Same arm as leg - Monster walks opposite arm to leg - High Low Twisting opposite side of body - Around the world 5/5
EMOM 20min Swing Combo
C
EMOM 20min 5 x L Swing 5 x 2H Swing 5 x R Swing *Perform all 15 reps on the top of each min Leaderboard instructions: Perform on the min
Prep
A
General Mobility
Joint Mobility :20 Wrist, Elbow & Shoulder Circles 10 Hip circles in each direction 10 Knee Circles in each direction 10 Ankle circles in each direction THEN 2 Rounds Neck Mobility: - make sure you do not go to your end range on each rep 10 Reps YES (Up & Down) 10 Reps NO (side to side) 10 Reps MAYBE (ear to shoulder) THEN 2RDs 10 x L + R Sling Shots 5 x L + R Halo 10 x Goblet Squat :20 Plank
Prep
B
Dynamic Warmup #1
2-3 ROUNDS: 0:20 Fast Feet 0:20 Heels to Butt 10 x Squats - 2nd Rd Jump Squats 10 x Trunk Twist 5/5 x Low to High 10 x Jumping Jacks - 2nd Rd 5 x Burpees Between each round, crawl forward and back for 20 crawls.
10 Sets :45 Rest Hand 2 Hand
C
10 x 30 H2H Swing Rest :45 Leaderboard instructions: Quality before time
