Kettlebells
- 20 x Turkish Get Up @ 24kg
- 20 x Bottoms Up Clean & Press @ 16kg
- 20 x KB Crunch @ 24kg
- 20 x Double KB Cleans @ 2 x 16kg
- 20 x KB OH Walking Lunge @ 24kg
- 20 x Snatch @ 24kg
(Repeat 5 Times)
am – 6km run
28:13
pm – Bodyweight & Kettlebells
25 x Push Ups
10 x Chin Ups
5 x Insteps
25 x KB Snatch @ 24kg
(4 times through)
20 x Plyo Push Ups
20 x Lying pull up
2min x Plank
20 x Single Leg Box Jumps
20 x Double Kb Swing @ 2x 20kg
(2 times through)
JW Player® appears here.
$s2_jw_config[“mp4_video_file_name”], “url_to_storage_source” => true, “count_against_user” => true); ?>
Sorry, you do NOT have access to this file.
8 x 200m Steep Hill Sprints
4 x 100m Steep Hill Sprints
(Walk down as recovery)
6 x 2min BOSU Single Leg Balance
6 x 20 BOSU DB Snatch @ 24kg
6 x 10 BOSU Double Kettlebell Clean & Press @ 24kg
4 x 1min BOSU Single Leg Balance
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
Fitness in the Park (Outdoor Training Sessions)
» Self Paced
» Customized to you
» Non-competitive
» Inclusive and fun
» Very Social » Beginners to athletes
» Group Sessions
» One on One
» Strength & Conditioning
» Kettle bell Workshops
» KAOS Training
JW Player® appears here.
$s2_jw_config[“mp4_video_file_name”], “url_to_storage_source” => true, “count_against_user” => true); ?>
Sorry, you do NOT have access to this file.
Exercise Profile
- Main Muscle Group: Chest
- Secondary Muscle(s): Shoulders
- Exercise Type: Strength
- Equipment Required: Bodyweight
- Mechanics: Compound
- Force Type: Push
- Experience Level: Beginner
Keep a 24kg Kettlebell moving for 10 mins.
Snatch, Clean & Press, Figure 8, Sling Shot, Around the World, Swings
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
6 x 4 Deadlift @ 140kg
6 x 30 secs work/30 secs rest, Push Press @ 2 x 24kg Kettlebells
6 x 6 Weighted Crunch @ 60kg
6 x 6 Insteps
4 x 50 Medball Slams @ 6kg + 400m Treadmill Run @ 15kph, 2% Incline
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
