Day 7 of the Fitness is Function Workout Program is a series of exercises using kettlebell, sandbag and some bodyweight drills. Note that some sets require less reps from Days 1 and 4, this is because you are going to use heavier weight than before.
Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 7 of 28
Workout Plan: Unconventional Training Basics
Day: 7 of 28
Purpose/Focus: Strength, Conditioning
Difficulty: Beginner-Moderate
Body Parts Used: All
Equipment: Kettlebell, Sandbag
Equipment: Kettlebell, Sandbag
Day 7: .Kettlebell, Sandbag, & Bodyweight Workout Video:
Day 7: .Kettlebell, Sandbag, & Bodyweight Workout Instructions:
Perform each set with no rest in between exercises. Rest as needed in between sets.
A1: Alt Kettlebell Floor Press - 3-5 x 20
A2: Sandbag Bent Over Row - 3-5 x 10
A3: Extended Push Up - 3-5 x 20
B1: Double Kettlebell Deadlift - 3-5 x 10
B2: Sandbag Back Squat - 3-5 x 10
B3: Hip Thruster Reach - 3-5 x 20
C1: Kettlebell Windmill - 3-5 x 10ES
C2: Sandbag Half TGU - 3-5 x 10 ES
C3: Butterfly Sit Up 3-5 x 20
HE: Sandbag 1-Arm Shouldering - 4x30 sec ES
A2: Sandbag Bent Over Row - 3-5 x 10
A3: Extended Push Up - 3-5 x 20
B1: Double Kettlebell Deadlift - 3-5 x 10
B2: Sandbag Back Squat - 3-5 x 10
B3: Hip Thruster Reach - 3-5 x 20
C1: Kettlebell Windmill - 3-5 x 10ES
C2: Sandbag Half TGU - 3-5 x 10 ES
C3: Butterfly Sit Up 3-5 x 20
HE: Sandbag 1-Arm Shouldering - 4x30 sec ES
Contributor Information:
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.
