Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Bell Day

Another Functional Fitness workout created by my friend, Seth Crooks

NEEDED EQUIPMENT:  Clubbell and Macebell

CIRCUIT #1
15 Macebell Levered Presses – left side (press only left side up)
15 Clubbell Torth Press – right side
15 Macebell Levered Presses – right side
15 Clubbell Torch Press – left side
25 Macebell Kayaks
10 Clubbell Alternating Shield Casts
2 Macebell Plank Walks
20 Seconds – each side – 1 Arm Clubbell hold
x2
 
CIRCUIT #2
Run around house 4 times
50 Push-ups
Run around house 3 times
60 Push-ups
Run around house 2 times
75 Push-ups
Run around house 1 time
50 Scissor Kicks
 
CIRCUIT #3
15 Macebell Up/down hand over hands (Start with hands just below bell with the handle below. Raise Macebell up into the air with hand over hand motion until you are holding the very end of the handle)
15 Clubbell Inside Pendulums – left side
15 Macebell Up/down hand over hands
15 Clubbell Outside Pendulums – left side
15 Macebell Up/down hand over hands
15 Clubbell Inside Pendulums – right side
15 Macebell Up/down hand over hands
15 Clubbell Outside Pendulums – right side
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