Australian KB - Kettlebells for Weightloss Routine.pdf

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TRAINING PROGRAMS
Fat loss, strength, aerobic and anaerobic conditioning:
• To be performed 3-5 days per weeks.
Program 1:
EXERCISE
REPS
SETS
REST
2 arm swings
10
5
-
Super set with:
Skipping
100
5
60
Clean & jerk
10
5
60
Super set with:
Snatches
10
5
60
Light jog
10 minutes
Program 2 (circuit style):
EXERCISE
REPS
SETS
REST
One arm swing
10
5
-
Clean & jerk
10
5
-
Snatch
10
5
-
Body weight squats
2 mins
30
5
Program 3:
EXERCISE
REPS
SETS
REST
Snatches
L x 20, R x 20
100:
L x 15, R x 15
L x 10, R x 10
L x 5, R x 5
Program 4:
EXERCISE
REPS
SETS
REST
Snatches
Jog 400m
20
10
Disclaimer: Australian Kettlebells® are not responsible in any manner whatsoever for any injury, death or
health condition that may occur through the use of Australian Kettlebells® or adherance to our training
programs. Consult with your physician before starting any exercise program.
The contents of this page is copyright. It cannot be reproduced without the
written permission of Australian Kettlebells®. All rights reserved. ©2004
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