Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Just me and my Homemade Clubbell workout

Our Functional Fitness program has been lacking in workouts with our new Homemade Clubbells, so I decided to take just one (13.5  lbs) for a little “one on one” bonding time.

NEEDED EQUIPMENT:  Clubbell

CIRCUIT #1 (call this a warm-up)
30 Air Squats
30 Pike Push-ups
15 – each side – Cossack Squat with or without Clubbell
30 Donkey Kicks
15 – each side – Clubbell Inside Pendulum
15 – each side – Clubbell Front Pendulum
15 – each side – Clubbell Outside Pendulum
 
CIRCUIT #2
20 – each side – Clubbell Alternating Shield Casts
20 Superman Push-ups
20 – each side – Clubbell Mills (either version)
20 – each side – Side Lunges
20 – each side – Clubbell Swipes
20 – each side – Plyometric Spiderman Push-ups
5 – each side – Clubbell Turkish Get-ups
 
CIRCUIT #3
5 – each side – Clubbell Barbarian Squat
5 – each side – Clubbell Torch Press
10 Box Jumps
10 Mountain Climbers
10 – each side – Clubbell 1 hand Side Swing
10 Clubbell Barbarian Press
X3
 
CIRCUIT #4
Ice Skaters (both sides = 1 rep)
Side Step Push-ups
Clubbell Front Swing Hand Switch (both sides = 1 rep)
Spider Sprints (both sides = 1 rep)
Reps – 20, 12, 8, 4, 2
 
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2 Comments»

  Seth wrote @

Aweomse one!!! This took 46 minutes, and I thought I was going pretty quickly. I have an even deeper resentment of you. 🙂

  Kemme Fitness wrote @

Yes, but you love the clubbell even more.

Now I think we save this one for 2 weeks from now. We’ll do Michelle’s next, then this one after it since I have 4 Clubbells now (I have one each for Michelle & Connie).


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