February 2018 Workout- Approx: 35-40 Minutes
If you can't do lunges, do air squats or kb sumo squats
If you can't do full push ups, do knee pushups
If you can't do squat jumps, do kb squats, air squats, or kb sumo squats
If you can't do ice skaters, sub any of the above or side lunges.
Need a different modification or don't know what a movement is below? Ask me in your next personal training session and we'll review options!
Warm-Up #1: Tabata (20 Seconds of work/ 10 seconds transition and rest)
On every transition: 1 inchworm push-up
On work rounds 1,3,5,7: Situps
On work rounds 2,4,6,8: Alternating side lunges
Warm-Up #2: Tabata (20 Seconds of work/ 10 seconds transition and rest)
On every transition- alternating reverse lunges
On work rounds 1,3,5,7: right side windmills
On work rounds 2,4,6,8: left side windmills
Double Linear Tabata- 16 Rounds of 20 seconds on/10 seconds transition- 1 burpee on the transition
Work period 1, 5, 9, 13: Transfers
Work period 2, 6, 10,14: KB Row Right
Work period 3, 7, 11, 15: KB Row Left
Work period 4, 8, 12, 16: KB Squats
Double Linear Tabata (same concept as circuit #1): 16 Rounds of 20 seconds on/10 seconds transition- attempt at least 6 squat jumps on the transition
Work period 1, 5, 9, 13: KB Clean and Press Right
Work period 2, 6, 10,14: KB Clean and Press Left
Work period 3, 7, 11, 15: KB Tricep Extensions
Work period 4, 8, 12, 16: KB Toe Taps
Regular 8 round tabata- kb twists on transition
KB Floor Wipers on every work round
Regular 8 round tabata- alternate between single arm right leg kb Romanian deadlifts (1st transition) and single arm left leg kb Romanian deadlifts (2nd transition) on alternate transitions; if using the fitlab timer link above, you’ll need to finish your last set of left leg Romanian deadlifts after the final round.
Every Work Round: Ice Skaters
Mogul/Ski Jump & Suit Case Lift Ladder
Mogul/ Ski Jumps (lateral side jumps with feet together)
Suit Case Lift (each side 2 left, then 2 right, etc.)
Shoulder Press Each Side
KB Thrusters Right Arm
KB Thrusters Left Arm
KB 1 Arm Swing Right Arm
KB 1 Arm Swing Left Arm
1 Minute Front Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
Not quite ready for this month's kb workout? Check out January's kb workout- a shorter workout with more basic kettlebell moves.
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