dolphin exercise

The Good, The Bad, & The Ugly Kettlebell Workout 9

"If you don't make dust, you eat dust." -Motto of Jack A. MacAllister

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“The Good, The Bad, & The Ugly” workout 9

Warmup: Synergy Dynamics

Pick one Medium-Heavy Kettlebell for the entire workout and go from the top to the bottom AS FAST AS POSSIBLE. (R/L= right AND left do the full number of reps each)

The Good: 25x Bottoms Up Cleans- R/L 50x Walkouts

The Bad: 25x Bottoms Up Cleans- R/L 35x Outside Swings- R/L 50x Walkouts

The Ugly: 25x Bottoms Up Cleans- R/L 35x Outside Swings- R/L 50x Walkouts 35x Outside Swings- R/L 50x Dolphins 25x Bottoms Up Cleans- R/L 70x Jumping High Knees

 

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These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

The Good, The Bad, & The Ugly Kettlebell Workout 2

There are no secrets to success. It is the result of preparation, hard work, learning from failure. -Colin Powell

“The Good, The Bad, & The Ugly” workout 2

Warmup: Synergy Dynamics

The Good: 4 Min Jerk/ Push Press x 2, 2 Min rest between sets, 1 hand switch

The Bad: 45 sec on/ 15 sec rest Cleans x 10 sets (5 sets each arm, alternate hands every other set) Hi/Lo Windmills x 6 set (3 sets each overhead arm)

The Ugly: 1 Min Dolphins x 3, 30 sec rest between sets

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. Today I made mine with hemp protein which is great fast digesting protein and good fat. Then I mixed in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super paced shake.

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. Find out more information HERE.