Every once in a while I get the itch to re-share on of my older workouts. This week’s workout is one of them and it is one of  my favorites to do/ So join me in doing this workout this week and let’s get stronger and fitter together with this workout! Enjoy Friends

The Back Yard

This workout was a lot of fun to put together and to do as well as challenging to finish. As always it didn’t take a lot of time to do and I felt awesome afterwards! It is done by doing:

1 snatch up to five
• 1 press up to 5
• 1 clean up to 5
• 1 front squat up to 5

After doing one rep of all of the movements in the order given you will do this other mini-circuit of these moves:

• 1 Jerk to 5
• 1 clean to 5
• 1 one arm swing up to 5

Alternate these two circuits doing the reps of one, then do the other circuit and so on until you finish the two complexes back to back. Set the timer to see how long it will take to finish this complex with challenging weight and good form.

• Men use a 16KG to 24 kg
• Women use a 12 to 16 kg

If you don’t know how to do any of these moves, then do the movement leading up to that move. For example if you can’t snatch, then the high pull or the one arm swing and so on. Just make it work for you or you can do any of our other nifty workouts that have less difficult moves to them until you learn the others. Just remember to make safety your number one priority as you train and seek to get better.

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging workout.

Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.
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