Tuesday workout


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

Lifting
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.

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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