Fresh Week Ahead

It's a fresh week ahead for all of us. After Friday and Saturday off, I did a workout on Sunday night, plus a KB Swings workout this morning.

Last night's workout was a nice circuit of 6 exercises from The Achievable Body  program, done in a 4 round circuit in a little over 16 minutes.

All 6 exercises were:
Box Jumps
1 Arm DB Rows
BW Sumo Squat
Push-Ups
KB Swings
Side Hops

Since I didn't have a box to jump up on, I did a substitute exercise of Total Body Extensions (a highly underrated exercise) for the time duration of the 6 box jumps on the video.

It was a great little workout to do after a 4 day holiday stretch and 2 days off from working out.

The Achievable Body's best part of their package is in their diet plan.  Take a good look at it and consider if you want a simple to follow, real-food program with minimal shakes and stuff.
See why "Vegetables on Friday's are Stupid" and plenty of more wisdom at http://tinyurl.com/wscab .

This morning was a return to KB swings, doing 200 in about 5:30, resting for 30 seconds, and doing another 200 in that fashion for 600 total in the end. I basically do 200 every 6 minutes.
I switch hands after every 10 reps.  I use a 40# KB for this and after a couple workouts, I will probably go up in weight and reduce the total reps, progressively building up again.

I've had a long history of doing swings as a stand alone workout, so don't jump right into the high volume that I did.  Everyone varies with their ability to handle the exercise as well as what size of KB you first use.  I remember starting with 20 to 25# KB's and thinking they were smoking me. Now a 40# one feels about right.

For some KB swing workouts, check out my guides at http://tinyurl.com/rkofp on Amazon Kindle.

Coach Rick
Home Workouts Plus!