Kettlebell, Sandbag Workout

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This is simple, but not easy, three implements; sandbags, kettlebells, and a jungle gym are all that are needed. You can train this at home, your gym, or outside, whatever works. This is the same program I have been using for years to get my clients progress and when you follow it, it works. I’m not going to sit here and explain the science, again, it is easy, full body complimentary lifts, two conditioning, two strength sessions a week. Here you go!

Week 1:

Day 1

Strength Session

A1. Double Kettlbell Jerks 5 sets of 5, 90 seconds of rest

A2. Sandbag Zercher Squats 5 sets of 5 90 seconds of rest

B1. Neutral Grip Pull-ups 4 sets of 6, rest 75 seconds

B2. Sandbag Sumo Goodmornings 4 sets of 12, rest 75 seconds

B3. Right Hand Kettlebell Get-up Sit-up 4 sets of 5, rest 75 seconds

B4. Left Hand Kettlebell Get-up Sit-ups 4 sets of 5, rest 75 seconds

Day 2:

The Burn Session

A1. Right Sandbag Shoulder to Left Foot Lunge 3 sets of 10 rest 45 seconds

A2. Left Sandbag Shoulder to Right Foot Lunge 3 sets of 10 rest 45 seconds

A3. Kettlebell Renegade Rows 3 sets of 12 each side rest 45 seconds

B1. Jungle Gym Knee Tuck to Push-up 3 sets of 15, rest 45 seconds

B2. Sandbag Shoveling 3sets of 10 each side, rest 45 seconds

B3. Two Handed Kettlebell Swings 3 sets of 15, rest 45 seconds

Day 3:

Strength Session

A1. Sandbag Shouldering 1/2/3/4/5, rest 120 seconds after ladder, repeat 3-4 times

A2. Jungle Gym Pull-ups 1/2/3/4/5, rest 120 seconds after ladder, repeat 3-4 times

B1. Kettlebell Windmill Left 3 sets of 6, rest 60 seconds

B2. Kettlebell Windmill Right 3 sets of 6 rest 60 seconds

B3. Jungle Gym Hip Raises3 sets of 12, rest 60 seconds

B4. Kettlebell Farmer’s Carry 3 sets of 1 minute, rest 60 seconds

Day 4:

The Burn Session

A1. Kettlebell Snatch Right Hand 30 seconds, rest 30 seconds

A2. Kettlebell Snatch Left Hand 30 seconds, rest 30 seconds

A3. Jungle Gym Body Rows 30 seconds, rest 30 seconds

A4. Right Side Sandbag Get-up 1 minute, rest 30 seconds

A5. Left Side Sandbag Get-up 1 minute, rest 30 seconds

A6. Deck Squat to Squat Thrust Combo 30 seconds, rest 30 seconds

This program can provide instant motivation as you will feel the power of these programs the first time you go through them. In fact, I GUARANTEE if you are not focused on attaining your goal of your best fitness, you won’t do the programs!! This isn’t for the person that wishes to get leaner, it is for the person that will get leaner! This isn’t for the guy that wants to type of their keyboard about the research on these programs, the proof is based off of hundreds of clients that get results. Simple, as I mentioned earlier.

About The Author

Josh Henkin is owner of Innovative Fitness Solutions in Scottsdale, Arizona. Coach Henkin has presented nationally in the field of fitness and sports enhancement. He is also the author of High Octane Sandbag Training manual and DVD

Submitted by DMorgan on Fri, 08/08/2008 - 11:57pm.

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