A good plan implemented today is better than a perfect plan implemented tomorrow. -George Patton
The Good, The Bad, & The Ugly Kettlebell Workout 13
Warmup: Synergy Dynamics
Racked Reverse Lunges 5 x 5 per leg (25x total each leg, alternate every 5 reps)
The Bad: As Many Rounds As Possible In M10
5x Kettlebell Rows- R/L (med bell)
10x Super Plank Pushups(full plank on hands to forearms & back up)
5x Rack Squats- R/L (med-heavy bell)
The Ugly: R3, 50/10
Virtual Jump Rope
Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Another one of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some raw cacao nibs, organic strawberries, a banana, and acai berry powder for a super packed shake.
After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:
Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Get Your Magnesium Oil HERE.
This workout was so much fun to teach and see my Kettlebell Kampers get hot and sweaty to. We delivered a super charged Kettlebell & bodyweight Skinny Strong Fat Blaster that literally makes fat afraid to store on your body!
Your Fat Blaster: R5, ACTIVE REST BY Jumping Jax OR In Place Double Time OR Virtual Jump Rope
Rounds: 40/30, 35/25, 30/20, 25/15, 20/10
Light- Medium Lying Pullovers
Bodyweight Squats (go quick up and down and up and down again)
Sit Outs (this needs to be done VERY fast and explosive for it to work)
Walkout Swings- fwd/rvs
Bottom Half Burpees w/ Pushup
Slingshots (switch directions half way)
Russian Twists (tap and go without bouncing off the rubber)
Jumping Jax OR In Place Double Time OR Virtual Jump Rope (must change it up each time)