Virtual Jump

The Good, The Bad, & The Ugly Kettlebell Workout 13

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

The Good: 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 Plank Superman Crunches 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:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

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.

Shut Up & Sweat At Synergy Kettlebell Training

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!

"Shut Up & Sweat" workout 11

Warmup: Synergy Dynamics (http://www.bobgarontraining.com/2010/10­/synergy-dynamics-warmup-sequence-overvi­ew.html)

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)