Ladder Fun (Kettlebell Workout)

Here is a workout we did at On The Edge Fitness the other day.  It's probably one of my favorite workouts so far.  Warm up with light Turkish Get Ups or/and Joint Mobility

I posted this last month over at the On The Edge Fitness Facebook page, but thought I'd make it easier to find and put it on under the kettlebell workouts label of my blog.

Directions:

A. Begin by doing 8 reps for each exercise in this section. Then do a hip flexor stretch and begin back at 7 reps, until you make it down to 1.  If you are just starting begin at 5 or 6 reps.   Pace yourself and take breaks as needed.  It's not a race.

B. Go through each exercise for this section and perform 5-6 reps each.  Rest and repeat for 3 rounds.  Make sure you are challenging yourself since the reps are low.

C. Cool down on your own

D.   ENJOY and let me know how you do!

We've Been Nominated For An Award!

I just wanted to let everyone know that I (and Sandbag Fitness) have been nominated for Best Kept Secret in this years WEGO Health Activist Awards!

I certainly don't run this blog for the promise of awards but it's great to know that people appreciate some of the effort that goes in. If you think that more people should know about Sandbag Fitness then I'd love it if you could cast a vote too:

Many thanks.

Matt

Train hard!

The Last 5 - 10 Pounds

 This article is written just for people struggling with losing the last five to ten pounds.  To view it where it's published and has a nice size font go to the F3 Nutrition article page here or click on the photo.

Todays Workout - Sandbag Strength

5 Heavy Sandbag Bear Hug Squats
Max Sandbag Overhead Press

Rest for 2 - 4 minutes and repeat for a total of 5 rounds.

5 Heavy Sandbag Shoulder Get Ups
Max Pull Ups

Rest for 2 - 4 minutes and repeat for a total of 5 rounds.

Aim for the heaviest sandbag you can handle for the required reps.

Record your score.

Train hard!

Todays Workout - Gettin' It Done

20 Sandbag Cleans
20 Sandbag Thrusters
20 Sandbag Shoulders

Repeat for a total of 5 rounds.

Men aim for a 50kg sandbag; women aim for 25kg.

Record your time.

Train hard!

Todays Workout - The Jet

5 Pull Ups
10 Sandbag Push Press
10 Sandbag Shoulder Squats (change shoulder each round)

Complete as many rounds as possible in 20 minutes.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!

Todays Workout - The Devil's In The Details

100 Sandbag Shoulders.

Men aim for 50% bodyweight; women aim for 50% bodyweight.

Record your time.

Train hard!