Monday there was no workout I had to deal with some “life Situations” So I got to start this week workouts on Tuesday. I decided to continue to increase the intensity of my workouts instead of the duration. I am still performing the kettle bell circuit with sprinting. I believe that it is really helping me with increasing my heart and keeping it elevated throughout the workout. I have started to wear a heart rate monitor so that I can keep track of my heart rate this way I know that I am working hard enough I should be able to get to at least 88% of my max heart rate. After the Kettle bell circuit I jumped on the Treadmill to do uphill Tabata details are down below. I find that the Tabata is outstanding for getting you heart rate up. It only gives you Ten seconds to rest then your sprinting again. Your heart doesn’t get a chance to drop while your resting. If you haven’t tried out the Tabata then I completely recommend giving it a chance. I have kept it very simple on the Lifting work most of my work consist of Olympic lifts. I do a lot of lifting with the Kettle bell circuit that I try not to wear myself down with a large volume of lifting work.
Kettle Bell Circuit
12 Clapping Push-ups
6 single arm kb swings Each Side
8 Kb Bent over Row Each Side
5 KB Snatches
3 Down and back sprints on the basketball court or
1/4 mile sprint.
1 min break and start from the beginning again.
10 rounds 45 mins
Tabata on the Treadmill
2 min warm up
4 mins Tabata @ 6% incline at 9 mph
Power clean 2 warm up sets followed by 3×3 ( heavy weight)
Standing Military press 3 x 8
Medicine ball tosses 2x 15 each side.