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FUNK'S SINGLE KETTLEBELL BOOTCAMP WORKOUT #1WWW.FUNKROBERTSFITNESS.COMHere is one of my killer bootcamp single kettlebell workouts that I usually do Monday mornings when I wake up. The circuit prepares me for the week I have ahead, whether it be the daily grind at work, muay thai training, gym workouts, writing articles and e-books, or dealing with my Funk Fitness Boot Camp trainees (hahaha)this is the ultimate workout both physically and mentally . FUNK BOOTCAMP SINGLE KETTLEBELL GOLD WORKOUTTry this workout twice a week and I guarantee you will see a major difference in your body within 4 weeks. I used 35 and 30 pound kettlebells for this workout. 1 ROUND = PERFORM AS MANY REPS YOU CAN OF EACH EXERCISE FOR 30 SECONDS WITH NO REST IN BETWEEN. THEN REST FOR 90 SECONDS AND COMPLETE ANOTHER ROUNDSKIPPING WARM UP - 2-5 minutesAROUND THE BODY 10 reps clockwise 10 reps counter clockwiseHALOS 10 reps clockwise 10 reps counter clockwiseEXERCISE FOR ROUNDS1.ONE ARM KETTLEBELL SWINGS RIGHT 30 SEC2.ONE ARM KETTLEBELL SWINGS LEFT 30 SEC3.PASS - PASS - PASS - SHOOT 30 SEC4.SQUAT AND PRESS RIGHT 30 SEC5.SQUAT AND PRESS LEFT 30 SEC6.STANDING TRICEPE EXTENSIONS 30 SEC7.FIGURE EIGHTS 30 SEC8.HALF SQUAT BICEPS CURLS 30 SEC9.KETTLBELL SQUAT AND KICK ALTERNATE 30 SEC10.BENT-OVER ROWS RIGHT 30 SEC11.BENT OVER ROWS LEFT 30 SEC12.CATCHER CALF RAISES - 30 SEC13.WOODCHOPPERS RIGHT 30 SEC14.WOODCHOPPERS LEFT 30 SEC15.WINDMILLS RIGHT 30 SEC16.WINDMILLS LEFT 30 SECWWW.FUNKROBERTSFITNESS.COM

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Author: spenchamp Added: Tue, 03 Mar 2009 18:49:44 -0800 Duration: 43Get Ripped Abs Fast Workout - Best 6 Pack Training Video. Want perfect abs like a fitness model or a bodybuilder? Go to http://www.bsleek.com/ripped

Author: spenchamp Added: Tue, 03 Mar 2009 18:49:44 -0800 Duration: 43Get Ripped Abs Fast Workout - Best 6 Pack Training Video. Want perfect abs like a fitness model or a bodybuilder? Go to http://www.bsleek.com/ripped

Sign up right now for FREE at http://www.TheAbsChallenge.com WEEK 1 INSTRUCTIONS: All exercises are done in supersets. Perform 1a then move immediately to 1b and then take the recommended rest time. Repeat for a total of the recommended sets before moving to the next superset. For example, 1a are supersetted with 1b. Do NOT rest within the superset (between 1a and 1b ), but rest for the recommended rest time after 1b before repeating the superset. Recommended Work Time, Rest Time, and Sets -Beginners- 15 seconds work time 35 second break in between supersets 2 sets for each superset -Intermediate- 20 seconds work time 30 second break in between supersets 3 sets for each superset -Advanced- 30 seconds work time 25 second break in between supersets 3 sets for each superset Note: Perform this workout 3x for week 1 Week 1 1a: Pushup 1b: DB Squat 2a: Chin Up 2b: Forward Lunge 3a: Shoulder Press 3b: Hamstring Curl 4a: Mountain Climbers 4b: Plank Interval Training Cardio 5a: Sprint for 20 seconds (70% of your max) 5b: Walk for 30 seconds Repeat for 6 rounds How to maximize your fat loss results: Perform interval training cardio immediately after this workout routine. Sprint for 20 seconds (70% of your max) Walk for 30 seconds Repeat for 6 rounds FREE Interval Timer To Help You Keep Track of Time http://www.beyondsixpackabs.com/intervaltimer.html Your Six Pack Abs Journey Starts Today. Join Thousands of People Compete To Be The Next Abs Man of The Year. Join now at http://www.TheAbsChallenge.com For more great resource, visit the following sites: The Most Complete Online Guide To Six Pack Abs http://www.BeyondSixPackAbs.com The Fastest Growing Six Pack Abs Community http://www.TheAbsForum.com My 16 Week Journey To Six Pack Abs http://www.IWantSixPackAbs.com The Complete Workout Guide For Men http://www.MensWorkoutGuide.com Old School Workout - Train Like The Spartan http://www.OldSchoolWorkout.com My Muscle Gaining Secrets http://www.MyMuscleGainingSecrets.com The Best Selling Six Pack Abs ebook http://www.SecretsToRippedAbs.com The #1 Rated Muscle Building on the internet http://www.VinceDelMonteWorkout.com The Ultimate Sandbags http://www.UltimateSandbags.com Sandbag Training Manual http://www.SandbagTrainingManual.com Discover how to get stronger now at http://www.OldSchoolWorkout.com Check out the #1 rated muscle building program ebook at http://www.VinceDelMonteWorkout.com

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