May/June Rotation:
Week One:
M- KBD workout 1 & 3
T- KBS with abs
W- KBD workout 2 add the following 60 double handed swings and then 60 hand to hand exchange add abs (do in sets of 30 if you need to break)
Th- HLKO
F- Off
Sat- Double bell workout: (30 second rest in-between exercises)
Do warm up on KBD
20 passes around body each direction 1 bell
20 halo's around head each direction 1 bell
Double bell swing 10 - 10 - 10 (3 sets 10)
Double bell cleans 10-10-10 (3 sets 10)
Double bell clean - squat - press 10-10-10
Double bell snatch 10-10 10 Double bell alternating snatches 10-10-10
Double bell walk - take both bells over your head full arm extension and walk around for 1 minute, then drop to front rack position walk for 1 minute, then to farmer walk hand position for 1 minute. (this would be good to do outside so you can move around. Be sure to keep your abs engaged, don't grind your teeth or stress your neck and focus on breathing) Add abs on KBD
Sun- Off
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Week Two:
M- 3 mile walk, jog, hike or ride a bike duration of time should be at least 45 to 50 minutes so go at a brisk pace. Lengthy stretch like ANS stretch 1 or 2
T- KBD workouts 1, 2 & 3 plus abs
W- KBS with abs
Th- KBD workouts 1 add the following 60 double handed swings and then 60 hand to hand exchange add abs (do in sets of 30 if you need to break)
F- 3 mile walk, jog, hike or ride a bike duration of time should be at least 45 to 50 minutes so go at a brisk pace. Lengthy stretch like ANS stretch 1 or 2
Sat- off (add a stretch or non power yoga if you like)
Sun- off
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Repeat these weeks