Overweight since childhood,I spent most of my 30's tipping the scales around 250lbs. At age 41 I took charge of feeding myself by preparing all of my own meals, no more fast foods! I created a way to use my love of cooking, food, and eating to permanently lose over 100lbs. During this time I discovered kettlebells and my own style of training The Kettlebell Swing, bringing out my inner athlete and erasing all signs of former lifelong obesity. It's never too late, YOU CAN DO IT!
Friday, June 8, 2012
"Plus 50%" Advanced Version
Well, if the last workout wasn't tough enough for you then try this one...twice! Same workout but in true "Plus 50%" fashion, it does indeed add twice as much work into your rest period.
10 2 hd sw x 2 (15/15 x 2)
15 2 hd sw (30 sec for work and rest)
10 tr x 2
10 tr + 5 2 hd sw
1/2 sw ld x 2
1/2 sw lad + 5 2 hd sw
5/5 x 2
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
8 min, 190 swings
repeat with only 1 set of 10
10 2 hd sw x 1 (30 sec total, work/rest)
15 2 hd sw (30 sec total, work/rest)
10 tr x 1
10 tr + 5 2 hd sw
1/2 sw ld x 1
1/2 sw lad + 5 2 hd sw
5/5 x 1
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
6 min, 150 swings
15 2 hd sw (30 sec total work and rest)
10 tr + 5 2 hd sw
1/2 sw lad + 5 2 hd sw
5/5 + 5 2 hd sw
10 R + 5 2 hd sw
10 L + 5 2 hd sw
3 min, 90 sw
17 min, 430 swings
Yes! 50% practices rule! Thanks again!
ReplyDeleteGuy,
ReplyDelete50% + is a killer! Have fun!
Hi Tracy,
ReplyDeleteI can't wait to give this workout a shot. How are you setting your Gymboss timer on this one?
Thanks,
fitgirl-atx