UPPER BODY/ABS DAY:

Warm up: 20 arm swings, both sides
Warm up: 20 arm-against-wall raises
Warm up: Kettlebell halo, one set, 10 in each direction (This is an additional warm-up: now you’ve leveled up to weighted warm ups! Let me know if your shoulders do any snap-crackles on this move.)

1) Floor work: One-armed kettle bell floor press / Plank
This will work your chest, triceps, biceps and shoulders. A few things to keep in mind: to pick up the weight safely on (for example) your right side, roll towards it with your right elbow tucked in to your side, grasp it with your right hand, then put your left hand over the top of your right hand, roll on your back and pull the weight up to the starting position. Lift as if you are a robot, straight up and down; your goal is to control the lift so you are not moving laterally at all, just up and down. To keep your shoulder blades and chest in the right position, puff up your chest like you’re proud (which will pull your shoulder blades together appropriately). Do an equal number on both sides.

- One-arm, one-leg plank. Motherfucker.

2) Tricep pull with kickback / Russian Twist with kettlebell, x 3

- Russian Twist with kettlebell:

3) Push ups / Side planks

DONE!

LOWER BODY DAY:

Note: Build in plenty of rest for this day if you need it between sets. It’s intense.

Warm up: 20 leg swings on both sides
Warm up: 20 spider man lunges

1) Kettle bell swing / slow crunches
- Keep your back controlled, pop your hips and DON’T use your arms. Your arms are floppy cables that are connected to your shoulders.

- The slow crunches are really just an excuse to let you rest; swings are intense. Really controlled, do 20 slow crunches.

2) Kettle bell clean/ weighted side knee kicks x 3

- I’ll take a video of myself doing the side knee kicks this weekend, as I can’t for the life of me find a video. Ed taught us this move in self defense. Basically, you pretend you’re grabbing someone’s neck to your left; then, pretend you’re pulling their head down so you can knee the shit out of their chest with your right knee. I’ll do a video of it to show you.

click here

3) Weighted hip raises / Leg raises
- Same as hip raises, but rest the kettle bell on your lower abdomen between your hip bones while you thrust. If it’s too awkward or unstable to do with your feet & shoulders on the floor and your hands holding the kettlebell on your lower abdomen, you can put your shoulders on the edge of the couch and thrust like this

4) Jump OR burpees to exhaustion. Aim for 10.
- You get to choose your torture! You can either jump (aiming for high tuck jump, trying to get your knees to your chest) or do burpees. You don’t have to do multiple sets of this, it really is just to kick the last little bit of energy out of your system, so push hard (but without pushing to the point of throwing up). Just so you know, it took me 2 weeks of trying to jump before I could successfully jump my knees to my chest 10 times without stopping and staggering, and the first time I tried I could barely jump my heels past where my ankles once were. Like everything, it’s harder than it looks!