Elite Kettlebell Fitness: January 2021

Friday, January 29, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,447 ~ 4.8 miles

Thursday, January 28, 2021

Activity Tracking:
Steps: 5,077 ~ 2.9 miles

Workout:
Clubbell Full Body Workout
Circuit: 4x
Front Swing: 4x20x30(15+15) lbs.
Gamma Cast Squat: 4x10x15 lbs.
Clean to Order Squat: 4x10(5+5)x15 lbs.
Torch Press: 4x5x15 lbs.
Shoulder Cast: 4x10(5+5)x15 lbs.
Flag Press: 4x5x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,292 ~ 2.4 miles

Tuesday, January 26, 2021

Activity Tracking:
Steps: 7,267 ~ 3.8 miles

Monday, January 25, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,762 ~ 5.4 miles

Sunday, January 24, 2021

Activity Tracking:
Steps: 6,142 ~ 3.2 miles

Saturday, January 23, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:
Swings: 5x20x28 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,589 ~ 2.7 miles

Friday, January 22, 2021

Activity Tracking:
Steps: 5,096 ~ 2.7 miles

Thursday, January 21, 2021

Warm-Up:
Stretch

Treadmill Walk:
1.05 miles
120 vertical feet

BodyGuard Odyssey LS/LS-2 Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,016 ~ 3.4 miles

Wednesday, January 20, 2021

Activity Tracking:
Steps: 5,287 ~ 2.9 miles

Tuesday, January 19, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Swings: 3x10x28 kg.
Gamma Cast Squat: 3x10x15 lbs.
Cleans: 3x10(5+5)x24 kg.
Shoulder Cast: 3x10(5+5)x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,403 ~ 2.7 miles

Monday, January 18, 2021

Activity Tracking:
Steps: 5,795 ~ 3.1 miles

Sunday, January 17, 2021

Warm-Up:
Stretch

Treadmill Walk:
0.99 miles
158 vertical feet

BodyGuard Odyssey LS/LS-2 Treadmill
Warm-Up: 5 minutes
Workout:
2 minutes at 2% incline
2 minutes at 4% incline
2 minutes at 6% incline
2 minutes at 8% incline
2 minutes at 10% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,734 ~ 3.8 miles

Saturday, January 16, 2021

Activity Tracking:
Steps: 5,552 ~ 3.0 miles

Friday, January 15, 2021

Activity Tracking:
Steps: 8,421 ~ 4.4 miles

Thursday, January 14, 2021

Activity Tracking:
Steps: 6,247 ~ 3.3 miles

Wednesday, January 13, 2021

Activity Tracking:
Steps: 6,832 ~ 3.6 miles

Tuesday, January 12, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,552 ~ 5.3 miles

Monday, January 11, 2021

Activity Tracking:
Steps: 10,827 ~ 5.8 miles

Sunday, January 10, 2021

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hip Rotations
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
Crab Swings

Swings: 2x20(10+10)x24 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x10x32 kg.
Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,482 ~ 3.0 miles