It Monday again and that means its time to Man Up a little with the perfect little way to get your week kick started.
This workout is based on the number 8. So you will be doing just 2 exercises but do as many sets of 8 repetitions as you can in 8 minutes.
The 2 exercises you will be doing are:
K/B Single Leg Deadlift: Holding a kettlebell in each hand, stand on one leg and bend from the hip, keeping your back flat, and touch the kettlebells to the ground. Use your glutes and hamstrings to pull yourself upright. (8 reps on each leg)
K/B Renegade Row: Start in a push up postion on top of the kettlebells, perform a push up, then pull the kettlebell up to you hip, on arm at a time.
Do as many sets of these 2 exercises as you can in 8 minutes and post your total sets in the comments below
Good Morning, I hope you are enjoying a sleep in and a relaxing long weekend.
In the spirit of tomorrows Melbourne Cup this weeks Man Up Monday workout is a 3200m (3.2km) run in the fastest time possible.
It takes the horses around 3:30 to cover the distance on Cup Day.
How do you compare?
You can use a web site such as Map My Run to plot your course.
Remember to post your time in the comments below.
For todays workout we are revisiting our ropes and bells workout, try and improve upon your previous time.
100 Power Rope Waves (Continuous waves along the rope with both arms at the same time)
50 Kettlebell Swings (Both hands on the kettlebell swing together)
80 Alternating Power Rope Waves (Continuous waves along the rope alternating arms)
40 Alternating Kettlebell Swings (alternate hands with each swing)
60 Power Rope Circles (rotate arms in a circle making a circular pattern with the rope)
30 Over Head Kettlebell Squats -15 each side (hold kettlebell above head in one hand & squat)
40 Power Rope Star Jumps (Just like when you are kid but hold onto the ropes)
20 Kettlebell Cleans – 10 each side (Swing up to cradle infront of shoulder)
20 Full Power Rope Waves (same as the rope waves but range of motion is from ground to above your head)
10 Kettlebell Snatch – 5 each side (Swing to over head stance)
Good Luck, remember to post your time below!
Good Morning Man Up Mondayers,
For this weeks workout we have a little challenge using just deadlifts.
The protocol for this challenge will be to set up a 1 minute timer. Then starting with a pretty easy weight and do 1 deadlift. Every minute add an extra 10kg onto the bar and repeat 1 deadlift, keep repeating the process until you cannot lift the weight with perfect form or 10 minutes elapses, which ever occurs first.
So your aim should be to start with a weight thats is easy enough that once you add on another 90kg you will be lifting your maximum.
Good luck and remember to post your first and your final weight in the comments below.
We all know how much fun the good old kettlebell is. So for today’s workout we are going to make it even more fun by using double kettlebells for every exercise.
The goal of the session will be to get through 5 rounds of the following as quick as possible.
20 x D/B Kettlebell Swing (With a kettlebell in each hand perform a kettlebell swing using your hips to thrust the kettlebell up.)
20 x Rengade Row (Start in a push up position with hands on top of the kettlebell, pull one kettlebell up to your hip. Repeat on the other side. Each side will count as 1 rep.)
20 x Alternating Kettlebell Clean (Start with one kettlebell at shoulder height the other held down between your legs. As you clean that kettlebell up drop the other one down to between your legs. Each clean will count as one rep.)
20 x Floor Press (Lay on the floor in a hip bridge position holding both kettlebells and press them straight up from your chest.)
20 x Overhead Squat (Hold both kettlebells above your head and perform a squat.)
Good Luck, remember to post your time below
Happy Man Up Monday!
I hope you all like chin ups because there will be plenty of those for you to get through today.
For the challenge you will need to set up a timer to go off every minute.
In the first minute you only need to do 1 chin up,
in the 2nd minute do 2 chin ups,
in the 3rd minute do 3 chin ups.
Continue this pattern, increasing the number of chin ups you need to perform by 1 every minute until you are unable to do the required number of chin ups inside the minute time frame.
Good Luck. Post the time you finished on and the total number of chin ups performed below.