Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Rapid fire workout – Elasticity

The non “rapid-fire”  exercises in each “round” can be done slowly (some have to be for good form), but then the cycle of 3 exercises (the “rapid-fire” 3) after that should be done in RAPID-FIRE succession.

You are allowed a little break to catch your breath. Those with better anaerobic capacity will be able to recover quicker and move onto the next round.  Finish all the rounds in the circuit and take a minute or two break before starting the next circuit. All circuits are run the same way, I just wanted the 3 “rapid-fire” exercises to rotate for variety.

I did not do links to all the exercises (too many). If there is 1 you don’t know, click on the Exercise page and look it up to see the video.

CIRCUIT #1
20 Ankle Jumps
20 – each side – Slalom
5 Burpees
Do the above three exercises as fast as you can after each of the following exercises
 
All of these are with a barbell (65 to 95 lbs)
10 Sumo High Pull
10 – each side – 1 Leg Romanian Dead Lift (RDL)
10 Clean & Press
10 Hang High Pull
10 Romanian Dead Lifts
 
CIRCUIT #2
10 Frog Jumps
10 – each side – 1 Leg Over the Line
5 Sprawls
Do the above four exercises as fast as you can after each of the following exercises
 
10 – each side – Kettlebell Cossack Squats
10 – each side – Kettlebell Bottom Up Press
10 – each side – Kettlebell Uppercuts
10 – each side – Kettlebell Clean & Press
30 Kettlebell Squats 
 
CIRCUIT #3
10 Tuck Jumps
10 – each side – Lateral Bound
10 – each side – Slalom
Do the above four exercises as fast as you can after each of the following exercises
 
10 Medicine Ball Sit-up Stand-up Slams
10 – each side – Medicine Ball V-sit Twists
20 – each side – Medicine Ball Sliders
10 – each side – Medicine Ball Lunge Twists
40 Medicine Ball Slams 
Advertisements

No comments yet»

Leave a Reply

Please log in using one of these methods to post your comment:

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: