Total Body Workout

Most likely, you will be so overwhelmed with how hard your heart is beating to notice that this workout is killing your legs, glutes, shoulders, traps and core – but you WILL notice plenty tomorrow. 🙂

Click on the links to see video instruction for each exercise.

total body workoutTools Needed: Dumbbells, Kettlebell, Olympic bar & plates.

10 Clean and Jerks (Bar or DB)
10 Kettlebell Swings (Kettlebell or DB)
10 Vertical Snatches Right* (Kettlebell or DB)
10 Vertical Snatches Left* (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Right*(Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Left** (Kettlebell or DB)

X 4

I did 65lbs (45lb bar + 20lbs) for the clean and jerks, 25lb kettlebell, 15lb snatches and 10lb shoulder press. Try to take as little rest as possible. The heavier the weight, the more rest you’ll have to take to simply not pass out! ha! 🙂 My goal was toning and cardio, so I stayed with all moderate weight. Have fun!

*Traditional kettlebell snatches are more like a swing, into the overhead position. A vertical snatch keeps the kettlebell close to the body and uses more glutes and legs (almost like you are cleaning it first. The kettlebell returns to the floor in the vertical snatch, where the traditional snatch only goes right below the hips.

**I step up and press with the same arm (unlike the instructional video) I had a hard time finding a video for this particular exercise since it’s not a traditional exercise that is very common – but it ROCKS!

Advertisements

About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on November 5, 2013, in Workout and tagged , , , , , . Bookmark the permalink. 6 Comments.

  1. Looks like another great workout – I’m glad that you use the KB because I always forget about it!!!

  2. This is the rigght blog forr everyone wwho waqnts to undeerstand this topic.

    Yoou understand so much its almost tough to argue with you (not that I actually will need to…HaHa).
    You certainly put a fresh spin on a topic that has been written
    about for decades. Excellent stuff, just great!

  3. Unfortunately, the vast majority of people who suffer weight gain do so because of unhealthy eating habits and very little knowledge of true nutrition formula 1 nutritional shake mix If you are interested in Herbalife Quickspark and its many benefits, then visit us here at Food 4 Wellbeing and talk to our experienced team about your Herbalife Quickspark needs.

  1. Pingback: Elliptical Exerciser | Fitnessdir.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: