Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Archive for Choose a workout

Slosh Tube & Clubbell Fun

NEEDED EQUIPMENT:  Slosh Tube, Clubbell

CIRCUIT #1

30 seconds each

V-Sit

Left Plank

Right Plank

X2

 

CIRCUIT #2

50 Clubbell Alternating Shield Casts

50 Slosh Tube Presses

50 Push-ups

 

CIRCUIT #3

Short sprint

5 – each side – Slosh Tube Twirls

Short sprint

10 – each side – following Clubbell exercises: Torch Press, Mills, Inside Pendulum, Outside Pendulum, Swipes, Rear Lunge Pendulum, 1 Arm Barbarian Press

Short sprint

20 Clubbell Lunge Walk

 

CIRCUIT #4

repeat Circuit #1

 

CIRCUIT #5

Repeat Circuit #2

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Clubbell, Slosh Tube, and Kettlebell

Needed Equipment: Clubbell, Slosh Tube, & Kettlebell

CIRCUIT #1

50 Clubbell Alternating Shield Casts

50 Push-ups

50 Slosh Tube Presses

CIRCUIT #2

4 – each side – Slosh Tube Twirls

4 – each side – Slosh Tube Back Paddling

4 – each side – Slosh Tube Overhead Squats

20 Kettlebell Swings

20 Slaloms

X2

CIRCUIT #3

run .6 miles

CIRCUIT #4

Repeat Circuit #1

CIRCUIT #5

10 – each side – Clubbell Outside Pendulums

10 – each side – Clubbell Inside Pendulums

10 Clubbell Barbarian Squats

10 – each side – Clubbell Swipes

10 – each side – 1 handed Clubbell Barbarian Press

X2

Short Sprints

NEEDED EQUIPMENT:  Kettlebell

CIRCUIT #1

40 Slaloms

30 Air Squats

20 Superman Push-ups

CIRCUIT #2

Sprint a short distance after each exercise

20 V-sit Twists

20 Kettlebell Swings

20 Leg Raises

20 Lunges

X2

CIRCUIT #3

Sprint a short distance after each set of Push-ups

50 Push-ups

40 Push-ups

30 Push-ups

20 Push-ups

10 Push-ups

CIRCUIT #4

30 seconds each exercise

Rowboat, Scissor Kicks, V-Sit, Air Squats, Lateral Bound, Stutter Steps, Side Lunges

Clubbell, Slosh Tube, and Medicine Ball

NEEDED EQUIPMENT:  Clubbell, Slosh Tube, Medicine Ball

CIRCUIT #1

10 Superman Push-ups

20 Air Squats

30 Slaloms

X3

CIRCUIT #2

Run .1 miles one direction with the Medicine Ball

20 Medicine Ball Thrusters

Sprint back to start (leaving Medicine Ball)

Run .1 miles Slosh Tube Overhead carry

10 Medicine Ball Sliders

Run back to start with the Medicine Ball (leave Slosh Tube)

50 Clubbell Alternating Shield Casts

Run .1 miles with Clubbell

20 Slosh Tube Presses

Run back to start with the Slosh Tube (leave Clubbell)

20 Medicine Ball V-Sit Twists

Sprint .1 miles to where Clubbell was left

20 Clubbell Barbarian Squats

Run back to start with Clubbell

CIRCUIT #3

5 – each side – Clubbell Mills

5 – each side – Clubbell Torch Press

5 – each side – 1 handed Clubbell Barbarian Squats

20 Leg Raises

20 Push-ups

20 Lunge Walk

X2

Can’t Use Your Arm Workout #3

This is the 3rd Functional Fitness workout utilizing exercises which do not require load bearing weight on an arm. Check out the others here and here.

Note: injured people exercising should do so with consultation with medical professionals

NEEDED EQUIPMENT:  None

CIRCUIT #1

5 Frog Jumps

30 Ice Skaters

30 Lunge Walks


CIRCUIT #2

30 seconds each exercise

V-Sit

6″ (lay on your back and hold your feet off the ground 6″)

45 Degrees (lay on your back and hold your feet at a 45 degree angle)

90 Degrees (lay on your back and hold your feet straight up)


CIRCUIT #3

Air Squats

Side Lunges

Split Squat Jumps

30, 20, 10 reps (3 rounds)


CIRCUIT #4

Repeat Circuit #2


CIRCUIT #5

20 Slaloms

Sprint 40-50 yards

20 seconds Stutter Steps

Sprint 40-50 yards

X3

Can’t use your arm workout #2

This is the 2nd Functional Fitness workout utilizing exercises which do not require load bearing weight on an arm. Check out the first “Can’t Use Your Arm Workout.”

Note: injured people exercising should do so with consultation with medical professionals

NEEDED EQUIPMENT: Physioball

 

CIRCUIT #1

30 seconds of each exercise

Stutter Steps, Physioball Balance, Tuck Jumps, Physioball Leg Curls

X2

 

CIRCUIT #2

1 minute Physioball Bridge

5 Frog Jumps

1 minute V-Sit

4 Frog Jumps

1 minute Ankle Jumps

3 Frog Jumps

1 minute Physioball Bridge

2 Frog Jumps

1 minute Physioball Balance

1 Frog Jumps

 

CIRCUIT #3

10 – each side – Side Lunge

10 – each side – Lateral Bound

10 – each side – Ice Skaters

10 – each side – 1 Leg Over the Line

10 – each side – Siamese Squats

20 Leg Raises

20 Scissors Kicks

20 Rowboat

20 V-Sit Twists

X2

 

CIRCUIT #4

2 Sit-up Stand-up Tuck Jumps

sprint 30 yards

Repeat continuously until exhausted

 

 

Can’t use your arm workout

I recently created a list of exercises which can be used by an injured person who is unable to put any weight their arms. No Burpees, No Push-up, not even Planks.  This workout is a Functional Fitness workout utilizing exercises which do not require load bearing weight on an arm.

Note: injured people exercising should do so with consultation with medical professionals

NEEDED EQUIPMENT: Physioball

CIRCUIT #1

10 – each side – Side Lunge

20 Slaloms

20 Leg Raises

X2

 

CIRCUIT #2

30 seconds each

Physioball Bridge

Physioball 1 Leg Sit-ups (left leg)

Physioball Bridge

Physioball 1 Leg Sit-ups (right leg)

Physioball Bridge

 

CIRCUIT #3

Do 1 minute each, then 45 seconds each, then 30 seconds each (3 rounds)

Ankle Jumps, Rowboats, Squat Jump, V-Sit, Wall Sit, Scissor Kicks, Ice Skaters

 

CIRCUIT #4

30 seconds 45 Degree Sit

10 – each side – Lunge Twists

20 Physioball Leg Curls

X? (at least two rounds)

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