MTRW Of The Day | Lean To The Max

Hi guys,

My meeting was canceled so I could squeeze in a morning workout.

Here is the breakdown:

  • Warm up cardio | duration – 3 songs | speed rope – working on the double unders or really just being in pain since I cannot do them ūüôā
  • Gymnastic rings work | 3 sets x 20

  • Upper body work for Strength with KB | 3 rounds x 20 reps each

    • Kettlebell (KB) chest press
    • KB shoulder press
    • KB front shoulder raise
    • KB lateral shoulder raise
    • KB biceps curls
    • KB overhead triceps extension
  • Abs | 3 sets x 20 each side

    • Side plank with knee (the one closest to the floor) to opposite elbow

The lightest KB I have is 25lb so that was fun:)

You can substitute KB with dumbbells, resistance bands, or clubbells. I will be using those for my next upper body workout. Sweet.

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW Of The Day | Body Stregnth

Hi guys,

Here is the upper body workout. Since I am also prepping for the CrossFit games, certain exercise will be a staple geared to develop particular skill set and strength.

Today is my upper body workout, so here it is:

  • Warmup | 3 songs | speed rope
  • Upper body endurance and balance:
    • rings assisted pull up | legs raised | 5 sets | max effort | mine was 4, 5, 2, 5, 3
    • rings push-ups | knees or straight leg | I did knees to build shoulder endurance | 3 sets x 20 reps
    • Dips | I used equalizer and assisted with legs | still working on endurance | 5 sets | max effort | mine was 9, 8, 6, 4, 4
  • Upper body strength | 3 sets | 20 reps
  • Abs | 3 sets x 20 reps

Enjoy.

Svetlana

                     

Ultimate Body Press Gymnastic Rings

Esse Libere Fitness – Free To Be Fit

MTRW: 8 Weeks To Full ROM Pull-ups – Can You Handle It

Hi guys,

If you have not read my previous post, I just did TACFIT Level 1 field instructor certification ( I passed…yeah) and the next big one is RKC Kettlebell Certification in May. So I need to do those pullups or chin-ups (5 total) and the kettlebell snatch test for the exam (100 reps, 5 min, 16kg for my weight category).

That said here is the chin-up progression to help me build my upper body strength. I am starting with chin-ups so I can do full-range from the beginning to end. And for the test I can do either.

To progressively build my strength the program will include at least three sets of each of two chin-up variations per week as well as a min of three sets of two rowing movements per week. An important key to success is using a variety of exercises of the same type of movement.

Week 1

Day 1| Chin-up 4 x 1 | Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up  4 x 1 | High Inverted Row 3 x 8

Week 2

Day 1| Pull-up – 1 x 2 , 3 x 1| One-arm, one-leg cable rows 3 x 8 (each arm)

Day 2| Alternate Grip Chin-up¬†1 x 2 , 3 x 1 | Upper-back Dumbbell Row 3×5

Week 3

Day 1| Chin-up 2 x 2, 2 x 1 | Bent Over Row Row 3 x 8

Day 2| Parallel Grip Pull-up  2 x 2, 2 x 1 | Reverse Grip Smith Machine Bent Over Row 3 x 8

Week 4

Day 1| Chin-up 3 x 2, 1 x 1 | Reverse Grip Incline Bench Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up 3 x 2, 1 x 1 | Incline Bench Cable Row 3 x 8

Week 5

Day 1| Chin-up 4 x 2 | Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up 4 x 2| Upper-back Dumbbell Row 3×5

Week 6

Day 1| Chin-up 1 x 3, 3 x 2 | One-arm, one-leg cable rows 3 x 8 (each arm)

Day 2| Parallel Grip Pull-up 1 x 3, 3 x | Upper-back Dumbbell Row 3×5

Week 7

Day 1| Chin-up 2 x 3, 2 x 2 | Bent Over Row Row 3 x 8

Day 2| Parallel Grip Pull-up 2 x 3, 2 x 2| Reverse Grip Smith Machine Bent Over Row 3 x 8

Week 8

Day 1| Chin-up 3 x 3, 1 x 2 | Reverse Grip Incline Bench Dumbbell Row 3 x 8

Day 2| Parallel Grip Pull-up 3 x 3, 1 x 2| Incline Bench Cable Row 3 x 8

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Out Of The Way

Hi guys,

I am out of town this week. But here is a challenge for today. Scream, yell, wine but do not stop. This one is for all of us who does not give up. 20 min non stop whole body toner. Do not forget to warm up. Are you ready?!?!

  • Bridge – Roll up – Burpee – Pushup- Powerup- Knee Tuck Jump – Repeat

Stretch and enjoy a protein shake.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Deltoids and Back Blast

Hi Guys,

Here is new routine to build your shoulders and back. Have fun and always give yourself a pat on the back one done. Enjoy the process and celebrate even the smallest wins. Have fun.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight Рthis month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Pull-up (or assisted pull-ups)
  • Speed Rope

Superset 2:

  • Dumbbell shoulder press
  • Speed Rope

Superset 3:

  • Dumbbell lateral raise
  • Speed Rope

Superset 4:

  • Dumbbell front raise
  • Speed Rope

Superset 5:

  • Dumbbell upright row
  • Speed Rope

Superset 6:

  • Low pulley rear delt raise
  • Speed Rope

Bonus Abs Round: 

4 rounds | set your Gymboss interval timer for 8 double rounds of 10 seconds and 1 min respectively

  • Swiss ball pike

Stretch. Have a shake and keep on shaking through the day:)

I hope you enjoyed this post. Have a great day.

Svetlana

Esse Libre Fitness ‚Äď Free To Be Fit

Click on the image-link below to get your Gymboss interval timer and speed rope: