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Week 15 – 2019 Weekly Workouts

April 8 – Monday:
1. One Arm Push Ups x 1,2,3 (select an elevation appropriate for your strength)
Rest and repeat x 2
2. Sumo Deadlift (Kettlebell or Barbell) x 5
Rest and repeat x 5
3. Swing Ladder 1- 10- 1

April 9 – Tuesday:
1. Toe Touch Walk Outs to Plank Hold :10 sect – Walk In
Rest and repeat x 6
2. Dbl Kettlebell Row x 10 – Clean and Squat x 10
Rest and repeat x 3
3. Flutter Kick x 20 – Mt Climb x 20
Rest and repeat x 4

April 10 – Wednesday:
1. Walking Lunges x 10R/L – Pushup x 10
Rest and repeat x 4
2. Start/Stop Swing x 10 – Squat hold x :20 sec
Rest and repeat x 3
3. Side Plank x :15 R/L –
Rest and repeat x 3

April 11 – Thursday:
1. Pull x ? /Flexed Arm Hang for time – Rack Squat x 5R/L
Rest and repeat x 3
2. Heavy SLDL x 5R/L – Heavy 1H Swing x 5R/L
Rest and repeat x 3
3. Hollow Rock x :20 sec – Plank x :20 sec
Rest and repeat x 3

April 12 – Friday:
Bodyweight Stacking
Squat :20 Sec / Rest :20 Sec
Squat : 20 Sec / Pushup :20 Sec / Rest :20 Sec
Squat :20 Sec / Pushup :20 Sec / Flutter Kick : 20 sec/ Rest :20 Sec
Squat :20 Sec / Pushup :20 sec / Flutter Kick : 20 Sec/ Mt Climber : 20 sec
Long rest and repeat x 3

April 13 – Saturday / April 14 – Sunday: I’ll be celebrating my daughters 15th Bday.. Man were has the time gone. Hope you have a great weekend also.

Enjoy –
Coach Karen

REFiNE Your Skills – Bodyweight and Kettlebell

Whether you are a beginner or experienced lifter, this program will take your training to the next level. It can be used to improve your technique or prepare for a certification.

REFiNE is my ebook. It provides you with all the guidance you need to start strong and look your best:

• Three Different Program Levels
• 24 Weeks of Programming
• Written instruction
• Demonstration and Tutorial Video links
• Article links
• Pro tips and Coaching Cues
• Private Facebook Coaching Community
• Coaching, Technique Assessments and Facebook Live Q&A
• Printable Tracking Sheets

 

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