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kettle bell exercises

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Workout Of the Week - "Total Body Conditioning"

What's up Heat Bootcamp! I’m Coach Dustin, the new kid on the block, and I wanted to share one of my favorite total body conditioning workouts with you guys.

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If you’re somebody who wants to push your body to the limit, and reach the maximum potential that your body has, then total body conditioning is for you. Not only will it focus on strengthening muscle, but it also has a strong focus on building up your cardiovascular endurance.

Tools needed: YOU, KB, Med ball, 1 pair of DB’s

Length:  31-33 minutes 

The work out:  you will be performing each exercise in the circuit for 45 seconds with 15 seconds rest. Rotate through each circuit 3 times. 9 minutes at each circuit resting 2-3 minutes in between circuits.

Circuit #1
Jump lunge (body weight)
Med ball slam
Pull-up

2-3 minutes rest

Circuit #2
DB squat to curl to press
Burpee
High plank shoulder tap

2-3 minutes rest

Circuit #3
Kettle bell swing
Lateral lunges (body weight)
V-ups

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Workout Of the Week - "Gonna Make You Sweat"

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Guess what day it is.... HUMP DAY! That means it's time for the W.O.W. from HEAT, brought to you by Lil Sarah!

Wednesday is one of our total body and conditioning workout days at HEAT, so this week's workout is going to go along with that. We'll do both weighted drills, and high intensity body weight drills. This one is gonna make you SWEAT!

What you'll need: DB (dumbbells), KB (kettle bell), mat, and your beautiful self (:

How long: 45-55 min

Warm it up: 30 sec of each drill, 10 sec rest in between, 3 sets of everything

squats

low plank jacks

diamond push-ups

lateral lunges

Russian twists

plank up downs

The workout: This week you'll be working with sets of three drills at a time. Do each drill for 45 seconds, rest for 15 seconds in between, and do 3 rounds of everything. Take 1-3 min rest in between each set of three. Alright, here we go...

DB squats / weighted V-ups / plank row (renegade row without the push-up)

KB swings / weighted Russian twists / chest press with a leg raise (When the weights are moving down, your legs lower. Raise your legs as the weights are being pressed back up.)

Skater lunges / bicycle sit-ups (Make sure your back comes off the ground, and you are balancing on your tail bone. Bring your right elbow and left knee together when you sit up. Extend your legs out straight when you lie back down.) / plyometric push-ups

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