MTRW: Sculpted Summer Bod

Hi guys,

Here is my today’s workout. Those kettlebells really kick my tush today. Uhh…20 kg kettlebell cleans worn me out – that was hard. Also, I ordered the camera…yeahhh…and my aerial rig should be coming in two weeks tops (it was baked – in hammered red past weekend), I already have the silks and rigging equipment. Cannot wait.

Workout Breakdown: 

  • Warm-up 10 min
  • Bar Pull Up with Kip and Kick | 4 rounds (my score was 5, 5, 4, & 4)

Superset 1: 4 rounds

  • Kettlebell squat (24 kg)
  • Jump rope | 50

Superset 2: 4 rounds

  • One Arm Kettlebell Clean  (20 kg)
  • Jump tuck | 10 reps

Superset 3: 4 rounds

  • Unilateral smith machine squat | 10 each leg
  • Unilateral bench squat + leg extension | 10 each leg

Superset 4: 4 rounds

  • Leg raises | 60 sec
  • Bosu plank walk | 10 reps each side

Stretch and have a post-workout snack.

Below is the list of the equipment that I have been using and also link to the sites in case you would like to use them as well:

Total Body Self Myofascial Release and Deep Tissue Massage Kit

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Olympic Strenght

Hi guys,

I am finally getting my roof fixed and then my basement which means I will be starting to record my workouts, sweet. Just will need to get a camera first 🙂 Hopefully in July I will have it all up and running.

Until then, here is today’s workout.

Workout Breakdown: 5 supersets | 4 sets each | 45 sec rest between supersets | 100% – HEAVY

Superset 1:

  • Clean Pull | 5
  • Box Jumps | 5

Superset 2:

  • Barbell Front Squat | 10
  • Squat Jumps | 10

Superset 3:

  • DB Bench Press | 10
  • Plyo Push-ups | 10

Superset 4:

  • Push Press | 10
  • Hang Pull | 10

Superset 5:

  • Wood Chop | 10
  • Plank | 60 sec

Stretch and enjoy your post-workout snack.

Have a wonderful Monday and I thin it is in prospective. Monday’s are hard if you make it so 😉 oh the power of one’s mind.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Body Weight – Can You Handle It

Hi guys,

As you know form my previous posts I am getting RKC Kettlebell Certification and here are the requirements to pass the exam which is based on the US Marine Corps’ guidelines:

  1. Pass the pullup/flexed arm hang test – 5 pullups or chinups for men and a 15sec flexed-arm hang for women
  2. Pass the kettlebell snatch test. Only after that the instructor has stopped speaking the candidate may lower the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder. The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time:

Men Open Class up to 60kg/132lbs 20kg 100/5min
Men Open Class over 60kg/132lbs 24kg 100/5min
Men Masters (50-64) 20kg 100/5min
Men Seniors (65 and over) 20kg 50/3min
Women Open Class up to 56kg/123.5lbs 12kg 100/5min
Women Open Class over 56kg/123.5lbs 16kg 100/5min
Women Masters (50-64) 12kg 100/5min
Women Seniors (65 and over) 12kg 50/3min

I am about 63kg so I have to do 12kg 100/5min.

And of course the foundational instructor qualifications:

  1. Exhibit safe and efficient technique in the foundation exercises
  2. Demonstrate good judgment, especially concerning safety
  3. Show a strong spirit
  4. Demonstrate effective teaching skills
  5. Abide by the RKC Code of Conduct

That said, here is your todays workout:

3 Supersets | 4 rounds | Max reps for upper body exercises | 50 count for lower body exercise

Superset 1:

  • Pullups (My score: 4 /6, 3/7, 3/7, 4/6 | first number no assist)
  • Jump Squats (50, 50, 50, 50)

Superset 2:

  • Chinups (My score: 4 /6, 4/6, 4/6, 4/6 | first number no assist)
  • Jump linges (50, 50, 50, 50)

Superset 3:

  • Pushups (My score: 25, 25, 25, 25)
  • Skaters (50, 50, 50, 50)

Abs Bonus:

  • Crunches 4 sets | 50 reps

Enjoy a post workout stretch and snack.

Have a great day. It is beautiful outside, it sure helped me to feel my toes when I was working out 🙂

Svetlana

Esse Libere Fitness – Free To Be Fit