LIVE FIT 365
Everyday Fitness Lifestyle
SINCE 2003
LIVE FIT 365 STRENGTH, CONDITIONING, NUTRITION & WEIGHT LOSS PROGRAMS
PERSONAL TRAINING
CONTACT TOM LENGYEL AT 484-571-9081
EMAIL:THOMASLENGYEL@HOTMAIL.COM
FOR A COMPLIMENTARY FITNESS ASSESSMENT
www.LiveFit365TomLengyel.com
WILL M. TRAINING
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Interval Timed Training
Use Gym Next Flex Timer - Create (6) Rounds:
(2) 45 second Intervals
(2) 60 second Intervals
(2) 90 second Intervals
with 10 second rest between Intervals and 10 seconds between Rounds
(3) Single Limb Movements
Movement #1 - Kettlebell Vertical Clean - 30 pound KB
Movement #2 - Kettlebell Tactical Get Up - 10 pound KB
Movement #3 - Kettlebell Windmill - 20 pound KB
Round #1
Interval #1 - 45 seconds - KB Vertical Clean w/R. Arm
10 second break
Interval #2 - 45 seconds - KB Vertical Clean w/L. Arm
10 second break
Interval #3 - 60 seconds - KB Tactical Get UP w/R. Arm
10 second break
Interval #4 - 60 seconds - KB Tactical Get Up w/L. Arm
10 second break
Interval #5 - 90 seconds - KB Windmill w/R. Arm
10 second break
Interval #6 - 90 seconds - KB Windmill w/L. Arm
10 second break
Round #2
Interval #1 - 45 seconds - KB Tactical Get Up w/R. Arm
10 second break
Interval #2 - 45 seconds - KB Tactical Get Up w/L. Arm
10 second break
Interval #3 - 60 seconds - KB Windmill w/R. Arm
10 second break
Interval #4 - 60 seconds - KB Windmill w/L. Arm
10 second break
Interval #5 - 90 seconds - KB Vertical Clean w/R. Arm
10 second break
Interval #6 - 90 seconds - KB Vertical Clean w/L. Arm
10 second break
Round #3
Interval #1 - 45 seconds - KB Windmill w/R. Arm
10 second break
Interval #2 - 45 seconds - KB Windmill w/L. Arm
10 second break
Interval #3 - 60 seconds - KB Vertical Clean w/R. Arm
10 second break
Interval #4 - 60 seconds - KB Vertical Clean w/L. Arm
10 second break
Interval #5 - 90 seconds - KB Tactical Get Up w/R. Arm
10 second break
Interval #6 - 90 seconds - KB Tactical Get Up w/L. Arm
Done