Kettlebell Workouts

25 MIN HIGH INTENSITY AMRAP

KB Cleans x8
Split Jumps x8 each
KB Swings x10
Skaters x10 each
Mountain Climbers x15 each
Bicycle Crunches x15 each

FIVE ROUNDS FOR TIME

1-Arm Kb Swings x8 each
KB Goblet Lateral Lunge x8 each
1-Arm KB Row x8 each
1-Leg KB RDL x8 each
Plank KB Pull Through x8 each
1-Leg KB Bridge x8 each
Jack Knife Sit-Ups x8 each

Combo Rounds x5-6

Squat Pull Squat Press x8
V-up Combo x10
Lunge Lunge Drop Squat x8
Toe Touch to push-up x10
TK to squat + KB Curl x8
Navy Seals x10

Waterfall
10, 9, 8, 7, 6, 5, 4 3, 2, 1

KB Drop Squat
Sprinter Skips (each)
KB push Press
Robot Push-Ups (total)
Toe Touches
Knee Tucks
Skaters (each)

Rounds x3 + Cardio Cashout

KB Goblet Squat x10-15
KB Curl + Press x10-15 Cash-out
Straight Arm Sit-up x10-15 Jumping Jacks x50

Goblet Lateral Squat x8-10
ALT KB Bent-over Row x8-10 Cash-out
Oblique Crunches x8-10 KB Swings x25

KB ALT. REV Lunge Pass Through x 8-10
KB High Pull x10-12 Cash-out
KB Leg Lifts x 10-12 Burpees x15

CHIPPER – 30 REPS OF EVERY EXERCISE

(KB, Long Band, Sliders, Bodyweight)

KB SWINGS
SLIDER MOUNTAIN CLIMBERS (EACH SIDE)
REVERSE LUNGES (TOTAL)
PUSHUPS
GOBLET SUMO SQUATS
BAND PULL APARTS
SLIDER HAMSTRING CURL
90/90 CRUNCH
BAND BICEPS CURL
BURPEES

REPEAT AS MANY ROUNDS AS YOU WANT.
CHANGE REP NUMBER FOR ADDED CHALLENGE.

KETTLEBELL INTERVALS

40 / 20 x 4
KB THRUSTERS
KB ALT. BENT-OVER ROWS
SIT-UP KB PASS
KB ALT. 1-ARM SWINGS
KB SQUAT TO HIGH PULL
KB PLANK REACHES

AS WITH ALL EXERCISE PROGRAMS, WHEN USING OUR EXERCISE VIDEOS, YOU NEED TO USE COMMON SENSE.  TO REDUCE AND AVOID INJURY, YOU WILL WANT TO CHECK WITH YOUR DOCTOR BEFORE BEGINNING ANY FITNESS PROGRAM.  BY PERFORMING ANY FITNESS EXERCISES, YOU ARE PERFORMING THEM AT YOUR OWN RISK. WWW.NOLIMITPT.COM.COM AND NO LIMIT PERSONAL TRAINING WILL NOT BE RESPONSIBLE OR LIABLE FOR ANY INJURY OR HARM YOU SUSTAIN AS A RESULT OF OUR FITNESS PROGRAM, DVD, ONLINE FITNESS VIDEOS, OR INFORMATION SHARED ON OUR WEBSITE.  THIS INCLUDES EMAILS, VIDEOS AND TEXT.  THANKS FOR YOUR UNDERSTANDING.

DISCLAIMER

SUGGESTED SUPPLEMENTS

Full mega

Fish Oil 

    • Who it’s for: Good for all
    • Benefits: Anti Inflammatory, Reduces triglycerides, and helps lower blood pressure
    • Recommended dose: 250mg of combined EPA/DHA
Level-1 Chocolate Protein

Protein Powder (Meal Replacement)

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
Phormula-1 Natural Whey Protein Isolate

Whey Protein Powder (pre and post workout)

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
Vegan Power Pro Chocolate Mint Cookie

Vegan Protein Powder

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
Liposomal Vitamin D3 Foundation Series

Vitamin D

    • Who it’s for: It is a common deficiency in those who don't get a lot of sunlight in the middle of the day.
    • Benefits: Stronger immune system, stronger bones, lower risk of cardiovascular disease, increased testosterone levels, better mood
    • Recommended dose: 1,000-2,000IU/day of D3
B-Complex

B-Complex

    • Who it’s for: It is a common deficiency in vegans/vegetarians because it is commonly found in red meat.
    • Benefits: Energy, cell health, proper nerve function, brain function, cardiovascular health.
    • Recommended dose:: 1,000mcg (1mg)/day
Micronized Creatine Monoydrate

Creatine 

    • Who it’s for: Those who are looking to push harder and get stronger.
    • Benefits: Helps with exercise performance and strength.
    • Recommended dose: 5mg/day of creatine monohydrate.

Beta-Alanine  

    • Who it’s for: Those who looking to improve exercise performance at high intensities.
    • Benefits: Helps with bouts of muscular endurance.
    • Recommended dose: dose 3.2g /day.

    Caffeine

      • Who it’s for: People most commonly use caffeine for mental alertness, headache, migraine, athletic performance, memory, and obesity.
      • Benefits: Concentration, energy and alertness.
      • Recommended dose:New users start at 100mg or less.

      Electrolytes

        • Who it’s for: Everyone. Especially if you exercise.
        • Benefits: They maintain proper hydration and muscle/brain/nerve function.
        • Recommended dose: 

      L-Theanine

        • Who it’s for: People who may want to feel more relaxed and lower anxiety,
        • Benefits: Has a calming effect and can promote relaxation before bed.
        • Recommended dose:100mg-200mg/day

       

      Magnesium  

        • Benefits: Can help lower blood pressure, redust the risk of type 2 diabetes, prevent migraine, promote better sleep, relieve constipation and reduce anxiety.
        • Recommended dose: recommended type Magnesium citrate 200-350 mg/day.
        • Types not recommended: magnesium oxide and magnesium carbonate.

        To get full access to more supplements, click here.

        Please consult with your doctor before taking any new supplements. These are just suggestions. This is not medical advice.