101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co.

Size: px
Start display at page:

Download "101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co."

Transcription

1

2 101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co.uk

3 What is Bath Kettlebell Society? A community of folk who want to be stronger, fitter and healthier (without any BS fad diets or pointless workouts) Peter Lant is the founder of BKS and the curator of BKS Inner Circle - A monthly online program dedicated to helping people re-claim their lost mobility while getting fitter stronger and healthier I am the author of SWING ON! a book that will teach you how to do the Kettlebell Swing PROPERLY so you get the maximum benefit of this 101 Swing Workouts Book Do ONLY what is necessary and nothing more This is my philosophy and has helped me (and hundreds of others) reach our goals quickly and effectively Get in touch with me on Facebook so we can chat about your goals

4 What This Book Is For There is only ONE exercise you need to learn to be able to do EVERY workout in this book (and this may be all you will EVER need)... And you only need ONE kettlebell (If you re a TOTAL beginner I would say 16kg for men and 12kg for ladies)... If you re already experienced with kettlebells then I would use your usual weight and see how it feels The workouts in this book vary from relatively easy swing practice to downright diabolical lungbusters (these are at the end)... While the latter will leave you feeling like you ve smashed it... if you do these every day you will soon burn out (which is the opposite of what we re after)... So use these sparingly until you re confident you can complete them without it costing you your life There s alway Crossfit for that ;) On days when you re not feeling it just use the easy sessions at the beginning and practice your swing this will keep you moving while making sure you keep improving making the lungbusters more accessible If you re already proficient in lifting heavy stuff from the ground and placing it above your head (which we all know is the meaning of life) then you can use these workouts for your conditioning (as finishers to your workouts) If you LOVE LOVE LOVE your cardio but just haven t got the time to run 100 miler per week while juggling work / kids / and the family cat Then the 10 Minutes or Less section will knock your socks off (and possibly save your marriage) Now while these workouts may be all you EVER need to keep yourself looking Lean & Mean (and your other half grabbing your buns of steel every 5 minutes) Getting TRULY strong will take a little more than a few Swings Which is why I thought it only fair that I tell you a little bit more about my more thorough programs that will get you even Leaner & Meaner (and you can imagine what your other half will think of THAT)...

5 BKS INNER CIRCLE My Inner Circle is an extensive resource where you get instant access to my BEST programs as well as my Unique Online Nutrition System (so you don t have to count calories)... at a fraction of the cost of working with me privately You ll also have support from the others on this exclusive program via the small but private members area This is the best resource I know of (and I have tried a lot of things)... What You Get When You re Part Of BKSIC Monthly Fat Torching workouts you can do anywhere Access to my super simple to use Unique Online Nutrition System that takes away (mmmm takeaway)... all of the guesswork (without confusing the hell out of you) or starving you to death Instant access to my small but private (ooo errr) members area where I will personally coach you DAILY Powerful strategies to make sure you STAY motivated so you don t give up (this is where other programs have failed you) Access to my BEST programs that I personally use to keep myself strong and lean (with PROVEN results) Your Personal BKSIC Tracking Book - (sent directly to you) so you can keep track of your progress Join BKSIC for just 30 / month by clicking here CLICK HERE

6 Are You Ready To Forge Your Buns Of STEEL? This book is designed (and not just cobbled together) so you can start where you re at (no matter your experience) and work through the progressions until you can complete ALL of the workouts with just ONE bell and with GOOD FORM This part is of paramount importance to prevent injury. The progression from there is to use the next bell up and start all over again Here s how these workouts are categorised Practice Workouts - Designed for you to practice your swing so you continue to improve. No matter how long you have been using Kettlebells your swing can ALWAYS be improved so I urge you NOT to ignore these workouts, especially once you feel you get the swing If you find yourself with a sore lower back then go back to my SWING ON! book and follow the steps to make sure you re swinging safely 10 Minutes or Less Workouts - For when you don t have much time (but can find 10 minutes). Some of these will feel easy but don t be fooled by them all. Some will leave you sweating (and swearing) profusely You have been warned For Time Workouts - These are 15 or 20 minute workouts for when you re feeling like the Duracell Bunny 300 Swing Workouts - Can you guess what these are?... YES It will astound you how different 300 swings can feel even when you use the same bell. By now you should be realising that ONE kettlebell can whip you into shape in MANY different ways LUNGBUSTER Workouts - WARNING! Only attempt these workouts when you are feeling particularly energetic. These workouts look easy enough on paper but have the power to make you weep with defeat YOU HAVE BEEN WARNED

7

8 Practice Workouts Start Stop Swings Do 10 Start Stop Swings Repeat for practice Simple to start off with. These will improve your swing every time you do them Practice them often :)

9 Practice Workouts Start Stop Swing Ladder 1 SSS 2 SSS ---Rest 3 SSS ---Rest Go all the way up to 10 Then repeat if you re feeling energetic

10 Practice Workouts Start Stop Swing Pyramid 1 SSS 2 SSS ---Rest 3 SSS ---Rest Go all the way up to 10 THEN back down to 1

11 Practice Workouts Swing Pyramid (1 rep at a time) 1 Swing 2 Swings 3 Swings Go all the way up to 10 THEN back down to 1

12 Practice Workouts 10 Swings / Runners Lunge / Pump 10 Swings Runners Lunge Right Knee Down 10 Swings Runners Lunge Left Knee Down 10 Swings Pumps Repeat for 10 mins

13 Practice Workouts 10 Swings / Dead Bugs 10 Swings 5 Dead Bugs Each Side Repeat for 10 mins

14 Practice Workouts 10 Swings / Bird Dog 10 Swings Bird Dog Right Knee Down 10 Swings Bird Dog Left Knee Down Repeat for 10 mins

15 Practice Workouts 10 Swings / Sphynx 10 Swings Sphynx Neck Nods (5 up 5 Down) 10 Swings Sphynx Head Turns (5 Each Side) 10 Swings Sphynx Head Tilts (5 Each Side) Repeat for 10 mins

16 Practice Workouts 10 Swings / SLR 10 Swings On all fours look AROUND each shoulder 5 times and find your butt Repeat for 10 mins

17 Practice Workouts 10 Swings / SLO 10 Swings On all fours look OVER each shoulder 5 times and find your butt Repeat for 10 mins

18 Practice Workouts 10 Swings / Baby Crawls 10 Swings Baby Crawls (4 steps forwards 4 steps back) or more if you have more space Repeat for 10 mins

19 Practice Workouts 10 Swings / Leopard Crawls 10 Swings Leopard Crawls (4 steps forwards 4 steps back) or more if you have more space Repeat for 10 mins

20 Practice Workouts 10 Swings / Box Crawls 10 Swings Box Crawls (2 steps forwards 2 steps left 2 steps back 2 steps right) or more if you have more space Repeat for 10 mins

21 Practice Workouts 10 Swings / Shoulder Taps 10 Swings 5 Shoulder Taps each side (if it is too hard to lift your opposite hand and foot then just do the shoulder taps with both feet on the floor) Repeat for 10 mins

22 Practice Workouts 10 Swings / Rocks 10 Swings Rock back and forth 5 times 10 Swings Infinity Rock Left 5 times round 10 Swings Infinity Rock right 5 times round Repeat for 10 mins

23 Practice Workouts 10 Swings / Plank 10 Swings Hardstyle Plank 15 breaths Repeat for 10 mins

24 Practice Workouts 10 Swings / Cross Crawl 10 Swings 1 Cross Crawl each side (4 seconds up 4 seconds pause 4 seconds down) Repeat for 10 mins

25 Practice Workouts Swing Breath Pyramid ( ) 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths 12 Swings 4 Deep Breaths 9 Swings 3 Deep Breaths 6 Swings 2 Deep Breaths 3 Swings 1 Deep Breath Repeat for 10 mins

26 Practice Workouts Swing Breath Pyramid ( ) (2, 4, 6, 8) 5 Swings 2 Deep Breath 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths 15 Swings 6 Deep Breaths 10 Swings 4 Deep Breaths 5 Swings 2 Deep Breaths Repeat for 10 mins

27

28 10 Mins Or Less Workouts 10 Swings (5 Mins) Do 10 Swings Repeat for 5 minutes focusing on keeping GOOD FORM every swing

29 10 Mins Or Less Workouts 15 Swings OMEM (5 Mins) Do 15 Swings On The Minute Every Minute Repeat for 5 minutes focusing on keeping GOOD FORM every swing

30 10 Mins Or Less Workouts 20 Swings OMEM (5 Mins) Do 20 Swings On The Minute Every Minute Repeat for 5 minutes focusing on keeping GOOD FORM every swing

31 10 Mins Or Less Workouts 5 Swings Every 30 Seconds (10 Mins) Do 5 Swings for the remainder of the 30 seconds Repeat for 10 minutes focusing on keeping GOOD FORM every swing

32 10 Mins Or Less Workouts 6 Swings Every 30 Seconds (10 Mins) Do 6 Swings for the remainder of the 30 seconds Repeat for 10 minutes focusing on keeping GOOD FORM every swing

33 10 Mins Or Less Workouts 7 Swings Every 30 Seconds (8 Mins) Less time as this gets harder Do 7 Swings for the remainder of the 30 seconds Repeat for 8 minutes focusing on keeping GOOD FORM every swing

34 10 Mins Or Less Workouts 8 Swings Every 30 Seconds (7 Mins) Less time as this gets harder Do 8 Swings for the remainder of the 30 seconds Repeat for 7 minutes focusing on keeping GOOD FORM every swing

35 10 Mins Or Less Workouts 9 Swings Every 30 Seconds (6 Mins) Less time as this gets harder Do 9 Swings for the remainder of the 30 seconds Repeat for 6 minutes focusing on keeping GOOD FORM every swing

36 10 Mins Or Less Workouts 10 Swings Every 30 Seconds (5 Mins) Less time as this gets harder Do 10 Swings for the remainder of the 30 seconds Repeat for 6 minutes focusing on keeping GOOD FORM every swing

37 10 Mins Or Less Workouts Swing Ladder (1 rep at a time) 10 Mins 1 Swing 2 Swings 3 Swings Go all the way up to 10 then start again repeat for 10 Mins

38 10 Mins Or Less Workouts Swing Breath Ladder (3-15) 10 Mins 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths Repeat for 10 Mins

39 10 Mins Or Less Workouts 10 Swings (10 Mins) Do 10 Swings Repeat for 10 minutes focusing on keeping GOOD FORM every swing

40 10 Mins Or Less Workouts Swing Ladder (10, 15, 25) 10 Mins 10 Swings 15 Swings 25 Swings Repeat for 10 minutes focusing on keeping GOOD FORM every swing

41 10 Mins Or Less Workouts 10 Swings OMEM (10 Mins) 10 Swings for the remainder of the minute Do 10 rounds

42 10 Mins Or Less Workouts Fibonacci Swings (10 Mins) 1 Swing 1 Swing 2 Swings 3 Swings 5 Swings 8 Swings 13 Swings 21 Swings Repeat for 10 Mins

43 10 Mins Or Less Workouts 15 Swings OMEM (10 Mins) 15 Swings for the remainder of the minute Do 10 rounds

44 10 Mins Or Less Workouts 20 Swings OMEM (10 Mins) 20 Swings for the remainder of the minute Do 10 rounds

45 10 Mins Or Less Workouts 10 SA Swings OMEM (10 Mins) 10 SA Swings LEFT for the remainder of the minute 10 SA Swings RIGHT for the remainder of the minute Repeat for 10 Mins

46 10 Mins Or Less Workouts SA Swing Ladder (10 Mins) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R Rest and repeat for 10 Mins

47 10 Mins Or Less Workouts SA Swing Pyramid (10 Mins) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R 4 SA Swings L/R 3 SA Swings L/R 2 SA Swings L/R 1 SA Swing L/R Rest and repeat for 10 Mins

48 10 Mins Or Less Workouts 15 SA Swings OMEM (10 Mins) 15 SA Swings LEFT for the remainder of the minute 15 SA Swings RIGHT for the remainder of the minute Repeat for 10 Mins

49 10 Mins Or Less Workouts 20 SA Swings OMEM (10 Mins) 20 SA Swings LEFT for the remainder of the minute 20 SA Swings RIGHT for the remainder of the minute Repeat for 10 Mins

50 10 Mins Or Less Workouts 30 Seconds Swings - 30 Seconds Rest (10 Mins) Swing for 30 seconds Rest for 30 seconds Do 10 Rounds

51 10 Mins Or Less Workouts 30 Seconds Swings - 20 Seconds Rest (10 Rounds) Swing for 30 seconds Rest for 20 seconds Do 10 Rounds

52 10 Mins Or Less Workouts 30 Seconds Swings - 15 Seconds Rest (10 Rounds) Swing for 30 seconds Rest for 15 seconds Do 10 Rounds

53 10 Mins Or Less Workouts Swing Breath Ladder (5, 10, 15, 20) (2, 4, 6, 8) 10 Mins 5 Swings 2 Deep Breaths 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths Repeat for 10 Mins

54 10 Mins Or Less Workouts SA Swings 5L / 5R OMEM (10 Mins) 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 10 Rounds

55 10 Mins Or Less Workouts 10 Swings OMEM - 5/5 SA Swings OMEM (10 Mins) 10 Swings Rest for the remainder of the minute 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 10 Minutes

56 10 Mins Or Less Workouts 10 Swings OMEM SA Swings OMEM (10 Mins) 10 Swings Rest for the remainder of the minute 10 SA Swings Left Rest for the remainder of the minute 10 SA Swings Right Rest for the remainder of the minute Repeat for 10 Minutes

57 10 Mins Or Less Workouts Swing Cross Crawl Ladder (10 Mins) 10 Swings 1 Cross Crawl Each Side 15 Swings 2 Cross Crawls Each Side 25 Swings 3 Cross Crawls Each Side Repeat for 10 Minutes

58 10 Mins Or Less Workouts 20 Swings OMEM - 10/10 SA Swings OMEM (10 Mins) 20 Swings Rest for the remainder of the minute 10 SA Swings Left / 10 SA Swings Right Rest for the remainder of the minute Repeat for 10 Minutes

59 10 Mins Or Less Workouts Swing Breath Ladder (5, 10, 15, 20) (1, 2, 3, 4) 10 Mins 5 Swings 1 Deep Breaths 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths Repeat for 10 Mins

60 10 Mins Or Less Workouts Swing Ladder (10, 15, 25, 50) 100 Swings 10 Swings 15 Swings 25 Swings 50 Swings

61

62 For Time Workouts 10 Swings (For Time) Do 10 Swings Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing

63 For Time Workouts Swing Ladder (1 rep at a time) For Time 1 Swing 2 Swings 3 Swings Go all the way up to 10 then start again repeat for 15 or 20 Mins

64 For Time Workouts 10 Swings OMEM (For Time) 10 Swings for the remainder of the minute Repeat for 15 or 20 mins

65 For Time Workouts Swing Breath Ladder (3-15) For Time 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths Repeat for 15 or 20 mins

66 For Time Workouts Swing Ladder (10, 15, 25) For Time 10 Swings 15 Swings 25 Swings Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing

67 For Time Workouts SA Swing Ladder (For Time) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R Rest and repeat for 15 or 20 Mins

68 For Time Workouts SA Swing Pyramid (For Time) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R 4 SA Swings L/R 3 SA Swings L/R 2 SA Swings L/R 1 SA Swing L/R Rest and repeat for 15 or 20 Mins

69 For Time Workouts 5 Swings Every 30 Seconds (For Time) Do 5 Swings for the remainder of the 30 seconds Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing

70 For Time Workouts 6 Swings Every 30 Seconds (For Time) Do 6 Swings for the remainder of the 30 seconds Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing

71 For Time Workouts 6 SA Swings Every 30 Seconds (14 Mins) 6 SA Swings Left for the remainder of the 30 seconds 6 SA Swings Right for the remainder of the 30 seconds Repeat for 14 Minutes

72 For Time Workouts 7 SA Swings Every 30 Seconds (13 Mins) 7 SA Swings Left for the remainder of the 30 seconds 7 SA Swings Right for the remainder of the 30 seconds Repeat for 13 Minutes

73 For Time Workouts 8 SA Swings Every 30 Seconds (12 Mins) 8 SA Swings Left for the remainder of the 30 seconds 8 SA Swings Right for the remainder of the 30 seconds Repeat for 12 Minutes

74 For Time Workouts 9 SA Swings Every 30 Seconds (11 Mins) 9 SA Swings Left for the remainder of the 30 seconds 9 SA Swings Right for the remainder of the 30 seconds Repeat for 11 Minutes (See LUNGBUSTERS for the 10 Swing Workout)

75 For Time Workouts SA Swings 5L / 5R OMEM (For Time) 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Mins

76 For Time Workouts Fibonacci Swings (For Time) 1 Swing 1 Swing 2 Swings 3 Swings 5 Swings 8 Swings 13 Swings 21 Swings Repeat for 15 or 20 Mins

77 For Time Workouts Swing Breath Ladder (5, 10, 15, 20) (2, 4, 6, 8) For Time 5 Swings 2 Deep Breaths 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths Repeat for 15 or 20 Mins

78 For Time Workouts 10 SA Swings OMEM (For Time) 10 SA Swings LEFT for the remainder of the minute 10 SA Swings RIGHT for the remainder of the minute Repeat for 15 or 20 Mins

79 For Time Workouts 30 Seconds Swings - 30 Seconds Rest (For Time) Swing for 30 seconds Rest for 30 seconds Repeat for 15 or 20 mins

80 For Time Workouts 10 Swings OMEM - 5/5 SA Swings OMEM (For Time) 10 Swings Rest for the remainder of the minute 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Minutes

81 For Time Workouts 10 Swings OMEM SA Swings OMEM (For Time) 10 Swings Rest for the remainder of the minute 10 SA Swings Left Rest for the remainder of the minute 10 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Minutes

82 For Time Workouts Swing Cross Crawl Ladder (For Time) 10 Swings 1 Cross Crawl Each Side 15 Swings 2 Cross Crawls Each Side 25 Swings 3 Cross Crawls Each Side Repeat for 15 or 20 Minutes

83 For Time Workouts 20 Swings OMEM - 10/10 SA Swings OMEM (For Time) 20 Swings Rest for the remainder of the minute 10 SA Swings Left / 10 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Minutes

84 For Time Workouts Swing Breath Ladder (5, 10, 15, 20) (1, 2, 3, 4) For Time 5 Swings 1 Deep Breaths 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths Repeat for 15 or 20 Mins

85 For Time Workouts Swing Breath Ladder (10, 20, 30, 40) (2, 4, 6, 8) 200 Swings 10 Swings 2 Deep Breaths 20 Swings 4 Deep Breaths 30 Swings 6 Deep Breaths 40 Swings 8 Deep Breaths Do 2 Rounds - should take about 14 Mins

86 10 Mins Or Less Workouts Swing Ladder (10, 15, 25, 50) 200 Swings 10 Swings 15 Swings 25 Swings 50 Swings Do 2 Rounds

87

88 300 Swings Workouts 10 Swings (300 Swings) Do 10 Swings Repeat until you ve done 300 Swings

89 300 Swings Workouts Swing Breath Pyramid ( ) 300 Swings 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths 12 Swings 4 Deep Breaths 9 Swings 3 Deep Breaths 6 Swings 2 Deep Breaths 3 Swings 1 Deep Breath Do 4 Rounds

90 300 Swings Workouts 10 Swings OMEM (300 Swings) 10 Swings for the remainder of the minute Do 30 Rounds

91 300 Swings Workouts Fibonacci Swings (324 Swings) 1 Swing 1 Swing 2 Swings 3 Swings 5 Swings 8 Swings 13 Swings 21 Swings Do 6 Rounds (324 Swings)

92 300 Swings Workouts 5 Swings Every 30 Seconds (300 Swings) Do 5 Swings for the remainder of the 30 seconds Do 60 Rounds

93 300 Swings Workouts 6 Swings Every 30 Seconds (300 Swings) Do 6 Swings for the remainder of the 30 seconds Do 50 Rounds

94 300 Swings Workouts SA Swings 5L / 5R OMEM (300 Swings) 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Do 30 Rounds

95 300 Swings Workouts SA Swing Ladder (300 Swings) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R Rest and repeat for 10 Rounds

96 300 Swings Workouts 10 SA Swings OMEM (300 Swings) 10 SA Swings LEFT for the remainder of the minute 10 SA Swings RIGHT for the remainder of the minute Do 15 Rounds

97 300 Swings Workouts 15 Swings OMEM (300 Swings) 15 Swings for the remainder of the minute Do 20 Rounds

98 300 Swings Workouts 20 Swings OMEM (300 Swings) 20 Swings for the remainder of the minute Do 15 Rounds

99 300 Swings Workouts 15 SA Swings OMEM (300 Swings) 15 SA Swings LEFT for the remainder of the minute 15 SA Swings RIGHT for the remainder of the minute Do 20 Rounds

100 300 Swings Workouts 20 SA Swings OMEM (300 Swings) 20 SA Swings LEFT for the remainder of the minute 20 SA Swings RIGHT for the remainder of the minute Do 15 Rounds

101 300 Swings Workouts 10 Swings OMEM - 5/5 SA Swings OMEM (300 Swings) 10 Swings Rest for the remainder of the minute 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Do 15 Rounds

102 300 Swings Workouts 10 Swings OMEM SA Swings OMEM (300 Swings) 10 Swings Rest for the remainder of the minute 10 SA Swings Left Rest for the remainder of the minute 10 SA Swings Right Rest for the remainder of the minute Do 10 Rounds

103 300 Swings Workouts 20 Swings OMEM - 10/10 SA Swings OMEM (300 Swings) 20 Swings Rest for the remainder of the minute 10 SA Swings Left / 10 SA Swings Right Rest for the remainder of the minute Do 10 Rounds

104 300 Swings Workouts Swing Cross Crawl Ladder (300 Swings) 10 Swings 1 Cross Crawl Each Side 15 Swings 2 Cross Crawls Each Side 25 Swings 3 Cross Crawls Each Side Do 6 Rounds

105 300 Swings Workouts Swing Ladder (10, 15, 25) 300 Swings 10 Swings 15 Swings 25 Swings Do 6 Rounds

106 300 Swings Workouts Swing Breath Ladder (5, 10, 15, 20) (2, 4, 6, 8) 300 Swings 5 Swings 2 Deep Breaths 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths Do 6 Rounds

107 300 Swings Workouts Swing Ladder (10, 15, 25, 50) 300 Swings 10 Swings 15 Swings 25 Swings 50 Swings Do 3 Rounds

108 300 Swings Workouts Swing Breath Ladder (5, 10, 15, 20) (1, 2, 3, 4) 300 Swings 5 Swings 1 Deep Breaths 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths Do 6 Rounds

109 300 Swings Workouts Swing Breath Ladder (10, 20, 30, 40) (2, 4, 6, 8) 300 Swings 10 Swings 2 Deep Breaths 20 Swings 4 Deep Breaths 30 Swings 6 Deep Breaths 40 Swings 8 Deep Breaths Do 3 Rounds

110

111 LUNGBUSTER Workouts Swing Breath Pyramid ( ) (1, 2, 3, 4) 5 Swings 1 Deep Breath 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths 15 Swings 3 Deep Breaths 10 Swings 2 Deep Breaths 5 Swings 1 Deep Breaths Repeat if you DARE

112 LUNGBUSTER Workouts 10 SA Swings Every 30 Seconds (10 Mins) 10 SA Swings Left for the remainder of the 30 seconds 10 SA Swings Right for the remainder of the 30 seconds Repeat for 10 Minutes

113 LUNGBUSTER Workouts Swing Breath Ladder (10, 20, 30, 40) (1, 2, 3, 4) 300 Swings 10 Swings 1 Deep Breaths 20 Swings 2 Deep Breaths 30 Swings 3 Deep Breaths 40 Swings 4 Deep Breaths Do 3 Rounds

114 LUNGBUSTER Workouts Swing Ladder (10, 15, 25) 500 Swings 10 Swings 15 Swings 25 Swings Do 10 Rounds

115 LUNGBUSTER Workouts Swing Ladder (10, 15, 25, 50) 500 Swings 10 Swings 15 Swings 25 Swings 50 Swings Do 5 Rounds

116 LUNGBUSTER Workouts Swing Breath Ladder (10, 20, 30, 40) (2, 4, 6, 8) 500 Swings 10 Swings 2 Deep Breaths 20 Swings 4 Deep Breaths 30 Swings 6 Deep Breaths 40 Swings 8 Deep Breaths Do 5 Rounds

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist

Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on

More information

DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI

DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI Page 1 Page 2 ultimate jump rope workouts ultimate jump rope workouts pdf ultimate jump rope workouts The Ultimate Handbook for the Greatest

More information

REAL INSURANCE SYDNEY HARBOUR 10K

REAL INSURANCE SYDNEY HARBOUR 10K 5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k

More information

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan.

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan. Welcome to The Big Half Training Plans Complete beginner half marathon training plan. We ve pulled together this training programme to help you understand the basics of what, how much and when to run over

More information

TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM

TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM ALL OF THE FIT TIPS, WORKOUTS AND MOTIVATION ANY CHEERLEADER OR COACH COULD EVER IMAGINE. TRYOUT TIPS Your cheer season might have just

More information

Fitness: Bodyweight Training 2nd Edition: Lose Weight, Build Muscle, Get Lean - The No B.S. Approach To Bodyweight Strength Training (bodyweight

Fitness: Bodyweight Training 2nd Edition: Lose Weight, Build Muscle, Get Lean - The No B.S. Approach To Bodyweight Strength Training (bodyweight Fitness: Bodyweight Training 2nd Edition: Lose Weight, Build Muscle, Get Lean - The No B.S. Approach To Bodyweight Strength Training (bodyweight Exercise,... Fat, Strength Training, Muscle Building) By

More information

21 TAG VARIATIONS

21 TAG VARIATIONS Copyright 2012 - Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 1 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any

More information

READY SET GO THE ULTIMATE RUNNING GUIDE FOR KIDS

READY SET GO THE ULTIMATE RUNNING GUIDE FOR KIDS READY SET GO THE ULTIMATE RUNNING GUIDE FOR KIDS THIS IS READY, SET, GO EVERYTHING YOU NEED TO KNOW TO START RUNNING Welcome to the Nike+ Run Club s World of Running. Are you ready to join in on the fun?

More information

Lisa Raleigh's. Mom & Baby Anywhere Workout

Lisa Raleigh's. Mom & Baby Anywhere Workout Lisa Raleigh's Mom & Baby Anywhere Workout Ready, Steady, Sweat! Let s face it, sometimes there simply is no way to escape mommy duties and hit the gym! Knowing how to train wherever you are is the key

More information

As I Know It By Al Woods

As I Know It By Al Woods Baseball Training Information As I Know It By Al Woods Don't Quit, Suffer Now And Live The Rest Of Your Life As A Champion. Information is half the battle in the college recruiting process. The other half

More information

RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON M A R A T H O N RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at

More information

Golf Fitness: 30 Yards or More in 30 Days or Less

Golf Fitness: 30 Yards or More in 30 Days or Less 1 Golf Fitness: 30 Yards or More in 30 Days or Less By Christian Henning, NASM-CPT, gfs Copyright Christian Henning. All rights reserved. Published by IGD Publishing 2410 W. Memorial Road, Suite 332c Oklahoma

More information

Volume 1: Hurdle Rhythm

Volume 1: Hurdle Rhythm Volume 1: Hurdle Rhythm In this book I am going to show you how to develop the 3-step rhythm for the Sprint Hurdles (110 and 100 hurdles) and I am going to do so in a manner that allows you to progress

More information

CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT

CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05

More information

2015 RUNNING GROUP CROSS FIT LACEY! Questions:

2015 RUNNING GROUP CROSS FIT LACEY! Questions: Questions: cflacey.endurance@gmail.com Options: 5 mile, 13.1 mile, and 26.2 mile (Beginner & Intermediate options) 2015 RUNNING GROUP CROSS FIT LACEY We are offing a running programmed for all types that

More information

EXERCISE GUIDE STRENGTHEN YOUR CORE

EXERCISE GUIDE STRENGTHEN YOUR CORE EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from

More information

Legal Disclaimer You must get your physician s approval before beginning this exercise program.

Legal Disclaimer You must get your physician s approval before beginning this exercise program. 1 Legal Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult

More information

Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program

Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent

More information

A Women s Walking Training Program

A Women s Walking Training Program A Women s Walking Training Program Our objective is to get women to the starting line of fitness. Regardless of your age or ability we aim to create opportunities in walking and running around the world.

More information

Bristol Martial Arts Academy

Bristol Martial Arts Academy Bristol Martial Arts Academy Helping people reach their true potential Bristol Martial Arts Academy is proud to be nationally affiliated with the World Karate & Kickboxing Council As a respected martial

More information

The Blueprint To Elite Performance Is Here!!

The Blueprint To Elite Performance Is Here!! 2 The Blueprint To Elite Performance Is Here!! Ever felt flat in training? Drained to make weight? Not seeing the progression you hoped for? With tireless hours spent in the gym, gruelling runs out on

More information

GET speedo fit swimming PROGRAMME - STARTER

GET speedo fit swimming PROGRAMME - STARTER 1 GET speedo fit swimming PROGRAMME - STARTER get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your time

More information

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters 200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no respect. When we

More information

HOW TO USE THE 16-WEEK MARATHON PLAN

HOW TO USE THE 16-WEEK MARATHON PLAN LET S RUN! YOUR MARATHON PLAN STARTS HERE HOW TO USE THE 16-WEEK MARATHON PLAN To ensure you make it to the Start Line in great shape to enjoy your marathon adventure, we ve devised a training plan to

More information

Century College Men s Soccer 2015 Fitness & Conditioning Program

Century College Men s Soccer 2015 Fitness & Conditioning Program Century College Men s Soccer 2015 Fitness & Conditioning Program Men s Soccer Office Century College - East Campus Office Number: E2258C Phone: 651.779.3935 www.century.edu/mensoccer Century College Soccer

More information

Fighters: This class is for amateur & Professional fighters, who want to compete in full contact fights.

Fighters: This class is for amateur & Professional fighters, who want to compete in full contact fights. Thank you for your inquiry. Attach below is our timetable & Class details with our fee structure. See you soon @ Sting Gym Dandenong-34 Hutton Street Dandenong. Sting Gym Frankston 41 New Street Frankston

More information

Coaching Principles STEPS IN TEACHING A DRILL. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7.

Coaching Principles STEPS IN TEACHING A DRILL. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Soccer Sport Drill Book Updated August 2012 Coaching Principles STEPS IN TEACHING A DRILL 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES Drills

More information

This is a story of how I personally went from 192 pounds to 217 pounds in bodyweight training program for rapid muscle growth. muscle and strength

This is a story of how I personally went from 192 pounds to 217 pounds in bodyweight training program for rapid muscle growth. muscle and strength Bodyweight Training: 20 Bodyweight Exercises For Rapid Muscle Growth And Strength (WITH PICTURES) (Bodyweight Training, Bodyweight Exercises, Calisthenics) By Jonathan Bukowski READ ONLINE Proven bodyweight

More information

REAL INSURANCE SYDNEY HARBOUR 10K

REAL INSURANCE SYDNEY HARBOUR 10K REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k road

More information

Welcome to The Big Half Training Plans. Complete half marathon training plan.

Welcome to The Big Half Training Plans. Complete half marathon training plan. Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development

More information

GET speedo fit swimming PROGRAMME - performer

GET speedo fit swimming PROGRAMME - performer 1 GET speedo fit swimming PROGRAMME - performer get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your

More information

HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when we

More information

Team Shelter. Running. training. guide

Team Shelter. Running. training. guide Team Shelter Running training guide Contents 01 Getting ready to train How do I start training for a full/half marathon? What equipment do I need to start training? Join a running club Warm up and cool

More information

What is it like tower running up a 35-storey building?

What is it like tower running up a 35-storey building? 1 2 Warmer How often do you exercise? What is the ideal exercise? Why? Have you tried intensive exercise like fell running (running up hills) or stair climbing? If so, what was it like? If not, why haven

More information

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting

More information

Original version is at:

Original version is at: Original version is at: https://www.tenderbuttons.com/crazy-bulk-review-results Posted version: https://crazybulksupp.com/dbal/ Rewritten text: My Personal DBAL Experience I ve been on protein powders

More information

Marathon? Yes, We Can!

Marathon? Yes, We Can! Marathon? Yes, We Can! About Me A typical Joe the runner I played soccer for long time I don t have runner s talent I have to work hard Have started running since 2005 I weighted 200 LBs I couldn t run

More information

SPARTAN MOUNTAIN SERIES TRAINING PLAN

SPARTAN MOUNTAIN SERIES TRAINING PLAN SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever

More information

5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler.

5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler. 5K: RACE THE BASICS: This 10-week program has you honing speed in a variety of ways, from speedy strides to sustained tempo runs to six Thursday track workouts. The long runs top out at about eight, ensuring

More information

Techniques To Treat Your Pain At Home (512)

Techniques To Treat Your Pain At Home (512) Techniques To Treat Your Pain At Home (512) 288-5322 7010 W. TX-71 Suite 360 Austin TX, 78735 Arm Only Bird Dog Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.

More information

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST** At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too

More information

You get the best out of others when you give the best of yourself. Harry Firestone

You get the best out of others when you give the best of yourself. Harry Firestone PROGRAMS & COACHING ADVICE: WEEK #1 You get the best out of others when you give the best of yourself. Harry Firestone THE WORKOUT ON CLINIC DAY: SESSION 1 FOR ALL PROGRAMS *Refer to your InTraining Pocket

More information

Bang The Drum All Day (Int.) Beggin on Your Knees (Beg.) Proud Mary (Adv. 2-3 Baton) Till The World Ends (Beg)

Bang The Drum All Day (Int.) Beggin on Your Knees (Beg.) Proud Mary (Adv. 2-3 Baton) Till The World Ends (Beg) Bang The Drum All Day (Int.) 1-8 Bounce, 3 little whips, 1 big whip, 1-4 pose 5-8 pause, 1-8 bang on the drum cont. 1-4 bang on the drum move rt. 1-4, 1-8 pose, lash left to right 1-4, toss right to left

More information

1st 2nd Grade Week 8 Practice Improve Juggling and Ball Skills

1st 2nd Grade Week 8 Practice Improve Juggling and Ball Skills 1st 2nd Grade Week 8 Practice Improve Juggling and Ball Skills Play Time and Welcome Teaching the Skill and Warm Up Activity/ Game One Mid-Practice Huddle Activity/ Game Two Rule of the Day and Scrimmage

More information

Ultimate Hitting Drills

Ultimate Hitting Drills If You Enjoy This Report, Please Check Out Ultimate Hitting Drills Discover 56 Game-Te Tested Hitting Drills For A Faster, Smoother, And More Powerful Swing! Get Instant Access To The Complete Report Today,

More information

Speed Boost. 12 Week Training Plan

Speed Boost. 12 Week Training Plan Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run

More information

Introduction for Coaches By Coach Andrew Blanks

Introduction for Coaches By Coach Andrew Blanks Introduction for Coaches By Coach Andrew Blanks (Except from upcoming book Hurdles Are Fundamental & Fun ) Young hurdlers have to be developed with rhythm and technique. The idea, coaches, is to make sure

More information

Warm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back

Warm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back 2018-09-22 WORKOUT Warm-up 30 Second Rest Transition 40 40 Planks 30 30 Jumping Jacks 20 20 Pushups - Regular Jog 10 10 Dirty Dog 3 3 Lunge Stretch 3Out, 3 Back Lunge Stretch Pyramid Warm-up Level 1 Circuit

More information

Walk your way to weight loss...

Walk your way to weight loss... Walk your way to weight loss... Walking is great exercise - it s natural, free and good for you! Don t be lulled into thinking it s not proper exercise. It is and Caroline Sandry tells you why. 22 ultra-fit

More information

U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up

U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up U.S. Shooting Team Balance, Strength and Stability Workout Shooting Warm-Up Modified by Dan Durben and Sommer Wood from the program originally developed by Amber Darland for the USA Shooting National Rifle

More information

A PRACTICAL GUIDE TO YOUR TRAINING SESSIONS

A PRACTICAL GUIDE TO YOUR TRAINING SESSIONS A PRACTICAL GUIDE TO YOUR TRAINING SESSIONS WHEN and WHY? Once you have followed the advice in the How to Get Everything Learnt by Opening Day handout you will need to go back and to improve on the basic

More information

CLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM

CLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM make your park your gym CLIMB stair workouts just got way more interesting This document corresponds to a video of the same name on programfit.com Skip ahead to page 9 for explanation on how best to use

More information

A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at:

A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at: A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at: http://www.spinalstenosisanddisc.com/) This entire routine should take less than ten minutes. Repeat the stretch

More information

Running and Yoga: Perfect Together

Running and Yoga: Perfect Together Running and Yoga: Perfect Together Yoga provides the perfect balance to keep your runner s body healthy. Here are a few reasons why. Adding a few key yoga poses into your workout will not only improve

More information

15KM 14-WEEK TRAINING PROGRAMME

15KM 14-WEEK TRAINING PROGRAMME 15KM 14-WEEK TRAINING PROGRAMME T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E

More information

2018 UDA Routine Notebook VARSITY ALL AMERICAN

2018 UDA Routine Notebook VARSITY ALL AMERICAN 2018 UDA Routine Notebook VARSITY ALL AMERICAN 1.800.DANCEUDA (326.2383) uda.varsity.com JH/JV All American You Already Know" Facing front R foot in a dig with arms behind back 8 Hold 1-4 8 Traveling stage

More information

MAKEOVERS LIFE FITNESS YOGA POSES INTRODUCTION

MAKEOVERS LIFE FITNESS YOGA POSES INTRODUCTION YOGA POSES YOGA POSES YOGA INVERSION POSES SITTING IN A CHAIR SITTING ON THE FLOOR JUST BE RITUAL PRAYER HOPE SHOULDER ROTATIONS BANANA HUMILITY EMBRACE LIFE CRESCENT MOON WILLOW SQUARE DRAWBRIDGE WALL

More information

2011 LEARN RIGHT SKATE SCHOOL Coaching Guide

2011 LEARN RIGHT SKATE SCHOOL Coaching Guide 2011 LEARN RIGHT SKATE SCHOOL Coaching Guide Clinic Preparation: The Coach must arrive at the school where the clinic is to be conducted at least half an hour before the start of the program. This is to

More information

GET speedo fit swimming PROGRAMME - improver

GET speedo fit swimming PROGRAMME - improver 1 GET speedo fit swimming PROGRAMME - improver get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your

More information

Your Tough Mudder classic Journey Starts Here.

Your Tough Mudder classic Journey Starts Here. TRAINING GUIDE Your Tough Mudder classic Journey Starts Here. In 2019 we re taking all of the things you love about Tough Mudder (teamwork, challenge, world-class obstacles, mud) and turning the dial up

More information

fit runner tackling the big one

fit runner tackling the big one fit runner tackling the big one How many truly remarkable things have you done in your life? If the answer is not many, or even none, then maybe it s time to run a marathon. Because no matter how fit you

More information

table of Contents Foreword: Chapter 1: Chapter 2: Chapter 3: Chapter 4: Chapter 5: Chapter 6: Chapter 7: Chapter 8: Chapter 9: Chapter 10:

table of Contents Foreword: Chapter 1: Chapter 2: Chapter 3: Chapter 4: Chapter 5: Chapter 6: Chapter 7: Chapter 8: Chapter 9: Chapter 10: Table of Contents Table of Contents Foreword: You Can Be a Runner... 6 Chapter 1: Why Run?... 8 Chapter 2: What You Need to Get Started... 18 Chapter 3: A Trip to the Running Store... 26 Chapter 4: Setting

More information

Hotel Workout Program

Hotel Workout Program Hotel Workout Program Disney The Walt Disney Company and Disney On Ice want to inspire kids and their parents to lead healthy lifestyles. There s something special in discovering that a healthy lifestyle

More information

Trauma-Informed Yoga Lesson Plan

Trauma-Informed Yoga Lesson Plan Trauma-Informed Yoga Lesson Plan Triggers MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Training for a Cycling challenge

Training for a Cycling challenge Training for a Cycling challenge Introduction People from all walks of life register for our cycle challenges, they are designed for people of average fitness and you don't have to be Sir Bradley Wiggins.

More information

Yoga for Kids. Sanford Health

Yoga for Kids. Sanford Health Yoga for Kids What is yoga? Yoga is an activity that involves body and mind awareness, with a focus on posture and breathing. Yoga is designed to bring mental, physical, and emotional health and balance.

More information

YW FITNESS. WE RE PAPERLESS Find the catalog online at Health & Fitness Center Specialty Class Catalog

YW FITNESS. WE RE PAPERLESS Find the catalog online at   Health & Fitness Center Specialty Class Catalog YW FITNESS Health & Fitness Center Specialty Class Catalog Summer 2017 WE RE PAPERLESS Find the catalog online at www.bit.ly/ywcatalog REGISTER TODAY Session I: June 5-July 16 Registration Deadline: May

More information

Olympian Kevin Young World Record Holder 400 meter Hurdles. Olympian Sharrieffa Barksdale Former American Record Holder 400 meter Hurdles

Olympian Kevin Young World Record Holder 400 meter Hurdles. Olympian Sharrieffa Barksdale Former American Record Holder 400 meter Hurdles Olympian Kevin Young World Record Holder 400 meter Hurdles Olympian Sharrieffa Barksdale Former American Record Holder 400 meter Hurdles Technique Drills for Men and Women 300 and 400 meters Hurdles Stage

More information

10km Nordic walking challenge

10km Nordic walking challenge 10km Nordic walking challenge Congratulations on committing to a 10kAnyWay Nordic walking challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving

More information

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation 2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but

More information

18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018

18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK

More information

Informative/Explanatory Example Essays Grades 5-6

Informative/Explanatory Example Essays Grades 5-6 Informative/Explanatory Example Essays Grades 5-6 Essay scores are produced for the following grade ranges: 3-4, 5-6, 7-8, 9-10, and 11-12. Thus a fifth grade essay is compared to models for both fifth

More information

Punch Instructors Course Handout. One Day Instructor Training Workshop

Punch Instructors Course Handout. One Day Instructor Training Workshop Punch Instructors Course Handout One Day Instructor Training Workshop 1 10:00 Welcome and introductions 10:15 Master Class 11:15 Break 11:30 Technique Overview Part one General Boxing Safety Straights

More information

Level 2 l Upper intermediate

Level 2 l Upper intermediate 1 2 Warmer How often do you exercise? What is the ideal exercise? Why? Have you tried intensive exercise like fell running (running up hills) or stair climbing? If so, what was it like? If not, why haven

More information

Red Circle Hockey Club

Red Circle Hockey Club Coaches Guide Equal Opportunity Regardless of Ability Introduction This coaching guide was developed with the intent of helping both first time and experienced coaches make the most of their upcoming season

More information

... Participant Guide

... Participant Guide ... Participant Guide Welcome! Congratulations on taking the first step to a healthier you! We hope this program will help you make physical activity a regular part of your everyday life. Why walk? We

More information

Youth Floorball Coaching Manual

Youth Floorball Coaching Manual Manual Floorball New Zealand 1 Earn Place Island Bay Wellington, New Zealand contact@floorball.org.nz www.floorball.org.nz June 2014 FNZ, June 2014 2 Floorball New Zealand Manual Table of contents 1. Introduction

More information

mix-up s ssion COACHING GUIDE Rugby Football Union.

mix-up s ssion COACHING GUIDE  Rugby Football Union. mix-up E s ssion COACHING GUIDE www.xrugby7s.com Rugby Football Union. WEEK 1 Engagement SESSION AIMS: Increasing motivation to support regular participation. Setting a positive learning environment through

More information

Runners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons

Runners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Runners! Workshop How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Dr. Maria Sundberg Senior Trainer, FitEverywhere Why Do YOU Run? Recreation? To lose weight? To

More information

18-WEEK MARATHON TRAINING PROGRAM

18-WEEK MARATHON TRAINING PROGRAM 18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O

More information

STRIKE BOWLERS. 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon.

STRIKE BOWLERS. 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon. T20 STRIKE BOWLERS 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon. T20 STRIKE BOWLERS 6 WEEK PROGRAM INTRODUCTION Welcome! The purpose of this 6 week training program

More information

Swimming For Total Fitness: A Progressive Aerobic Program Download Free (EPUB, PDF)

Swimming For Total Fitness: A Progressive Aerobic Program Download Free (EPUB, PDF) Swimming For Total Fitness: A Progressive Aerobic Program Download Free (EPUB, PDF) Swimming is one of the best, most enjoyable, and most effective forms of exercise available, and this is the classic

More information

Instructions for the Summer Workout Packet

Instructions for the Summer Workout Packet Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit

More information

OFF-ICE. Dryland Training For Goaltenders. The USA Hockey Coaching Education Program is presented by REVISED 6/15

OFF-ICE. Dryland Training For Goaltenders. The USA Hockey Coaching Education Program is presented by REVISED 6/15 OFF-ICE Dryland Training For Goaltenders The USA Hockey Coaching Education Program is presented by REVISED 6/15 OBJECTIVES To provide dry land activities for goaltenders To provide off-ice games for goaltenders

More information

Training plan bought to you by together we can redefine your limits and achieve great things.

Training plan bought to you by  together we can redefine your limits and achieve great things. The Thames Marathon Sunday 6 August 2017 Training plan bought to you by www.fitandabel.com together we can redefine your limits and achieve great things. The advice and training plan below is a generic

More information

18-week training program

18-week training program MARA T HON 18-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T

More information

Coaching Principles STEPS IN TEACHING A DRILL. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES

Coaching Principles STEPS IN TEACHING A DRILL. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES Aquatics Sport Drill Book Updated August 2012 Coaching Principles STEPS IN TEACHING A DRILL 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES Drills

More information

The drills and practice plans listed below are to be used in conjunction with any other drills you may have in your own coaching arsenal.

The drills and practice plans listed below are to be used in conjunction with any other drills you may have in your own coaching arsenal. INTRODUCTION It s likely that this is the first youth baseball experience for most players and coaches and all are excited for the new season. These skills and practiced plans are designed to introduce

More information

Session 8: Step Up Your Physical Activity Plan

Session 8: Step Up Your Physical Activity Plan Session 8: Step Up Your Physical Activity Plan In Session 4 you learned that both planned and spontaneous physical activities are important. Together they make up your total day-to-day activity level.

More information

Bishop O Connell High School Field Hockey Summer 2017 Workout

Bishop O Connell High School Field Hockey Summer 2017 Workout Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell

More information

VARSITY SPORTS. fall training

VARSITY SPORTS. fall training VARSITY SPORTS 2018 fall training WEEK TRAINING PLAN THIS RESOURCE WILL BE AS VALUABLE AS THE MILES YOU WILL PUT IN. IT S TIME TO READ THROUGH IT AND REALLY UNDERSTAND ALL THE INS AND OUTS OF WHAT THIS

More information

The Better Golfer s Guide to Strength Training

The Better Golfer s Guide to Strength Training The Better Golfer s Guide to Strength Training Your golf swing requires 21 different muscles to work together You need to train every one. Michael Wood, CSCS Chief Fitness Officer, Koko FitClub Let s Tee

More information

Bruce Brownlee from Top Hat Soccer in Atlanta believes that warm-ups present a wonderful opportunity for you to improve your team.

Bruce Brownlee from Top Hat Soccer in Atlanta believes that warm-ups present a wonderful opportunity for you to improve your team. Bruce Brownlee from Top Hat Soccer in Atlanta believes that warm-ups present a wonderful opportunity for you to improve your team. Extra Technical Training Time Many teams are limited by field space or

More information

Sponsored by WakeMed Rehab and Healthworks

Sponsored by WakeMed Rehab and Healthworks Sponsored by WakeMed Rehab and Healthworks Welcome to SportFit Golf Welcome to SportFit Golf, our golf-specific conditioning program for golfers of all ages and abilities. Regardless of your handicap,

More information

How should each run feel?!

How should each run feel?! How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Training plan 1-2 JuNE 2013

Training plan 1-2 JuNE 2013 Training plan 1-2 JuNE 2013 Your challenge: Your team has signed up to either the Gold, Silver or Bronze challenge. You can upgrade your challenge on the day if you re feeling good, but make sure you ve

More information

Vector Rope Trainer Cardiovascular Program Fitness Level: GENERAL

Vector Rope Trainer Cardiovascular Program Fitness Level: GENERAL Cardiovascular Program Fitness Level: GENERAL These are exercise options. Mix and match as preferred during each workout session. Frequency: Two to three days per week Start with 3 minutes of light pace

More information