Think of the training day workout as your introduction to productive strength training. You're a rookie in the weight room and need some schooling. We'll give you a crash course of the essential moves to perform for max results in min time. The training day workout consists of 6 exercises, each designed for efficiency and results. Perform the workout 3 days per week with a day of rest in between. follow the work-out for up to 4 weeks. Perform the pike press in place of the hand-stand if needed.
Muscle Groups
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Back
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Hips & Buttocks
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Legs
Purposes
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Explosive power in the hips
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Upper and lower body coordination
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Endurance
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Sets
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Reps
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Distance
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Duration
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3
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15
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Fast
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60 sec
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Description
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Standing up straight, grasp the kettlebell firmly.
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Swing the kettlebell back, between your legs and squat down.
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Jump up explosively and use your hips to propel the kettlebell upward.
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Use your arms to slow the kettlebell as it reaches the top.
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Swing the kettlebell back down into the next repetition.
ProTip
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Keep your stomach and lower back tight.
Mistakes