Kemme Fitness

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Archive for Guest Workout

Runnin’ and Clubbin’

A guest workout by Seth Crooks
 
NEEDED EQUIPMENT:  Clubbell, Pull-up Bar, and either the outdoors or treadmill
 
CIRCUIT #1
1/4 mile run
15 Push-ups
5 Pull-ups
x4
 
CIRCUIT #2
5 – each side – Clubbell Inside Pendulums
5 – each side – Clubbell Outside Pendulums
5 – each side – Clubbell Torch Presses
5 – each side – Clubbell Alternating Shield Casts
5 – each side – Clubbell Side Semis
5 Clubbell Barbarian Squats
5 – each side – Clubbell Lunges
x5
 
CIRCUIT #3
1/4 mile run
15 Air Squats
5 Rowboats
x4
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A little like boxing

A Functional Fitness workout designed with Seth Crooks
 
NEEDED EQUIPMENT:  Dumbbell
 
CIRCUIT #1
3 minutes
Alternate between the 3 exercises as often as needed
Tuck Jumps
Dumbbell Upper Cuts
Side Lunges
45 Second rest after Circuit #1
 
CIRCUIT #2
3 minutes
Alternate between the 3 exercises as often as needed
Ankle Jumps
Dumbbell 1 Arm Thrusters
Sprawls
45 Second rest after Circuit #2
 
CIRCUIT #3
3 minutes
Alternate between the 3 exercises as often as needed
Stutter Steps
Dumbbell Back Sword Slices
Squat Jumps
45 Second rest after Circuit #3
 
CIRCUIT #4
50 Push-ups
50 Leg Raises
50 Air Squats
50 Crab Crunches (25 each side)
50 Cossack Squats (25 each side)
50 Scissor Kicks
50 Push-ups
X1
 
Repeat Circuits 1, 2 and 3

Heavy Bar Hustle

A guest Functional Fitness workout by Seth Crooks

NEEDED EQUIPMENT: Heavy Bar (you can substitute in a Barbell or Sandbag)

10 Heavy Bar Presses
Run around the house (or equivalent on a treadmill)
x5

10 Heavy Bar Curls
Run around the house
x5

10 Heavy Bar Squats
Run around the house
x5

10 Heavy Bar Floor Wipers
Run around the house
x5

10 Heavy Bar Rowboat Wall Touches
Run around the house
x5

10 Heavy Bar Presses
Run around the house
x5

The twelve rounds of Christmas workout

A guest holiday workout by Seth Crooks
 
NEEDED EQUIPMENT:  Something for the Turkish Get-ups such as dumbbell or kettlebell
 
Round 1
1 – each side – Core Burpee 
Round 2
2 Turkish Get Ups
1 – each side – Core Burpee
Round 3
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 4
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups1 – each side – Core Burpee
 Round 5
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 6
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 7
7 Push Ups Spinning
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 8
8 Mountain Climbers
7 Push Ups Spinning
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 9
9 Lateral Bounds
8 Mountain Climbers
7 Push Ups Spinning
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 10
10 Lunge Twists
9 Lateral Bounds
8 Mountain Climbers
7 Push Ups Spinning
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
Round 11
11 Cross Toe Touches
10 Lunge Twists
9 Lateral Bounds
8 Mountain Climbers
7 Push Ups Spinning
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee
 Round 12
12 One Leg Push Ups
11 Cross Toe Touches
10 Lunge Twists
9 Lateral Bounds
8 Mountain Climbers
7 Push Ups Spinning
6 Back Bridge Switches
5 More Burpees
4 Dive Bombers
3 Siamese Squats
2 Turkish Get Ups
1 – each side – Core Burpee

Crazy 8s

A guest workout by Seth Crooks
 
NEEDED EQUIPMENT:  Pull-up Bar
 
CIRCUIT #1
8 Pull-ups
8 Push-ups
8 V-Sit Twists
8 Knees to Elbows
8 Split Squat Jumps
8 Mountain Climbers
8 Air Squats
8 Toes to Bar
X8

75 and rest

A guest workout by Seth Crooks
 
NEEDED EQUIPMENT: Medicine Ball, and Clubbell
 
CIRCUIT #1
5 Medicine Ball V-Sit Twists
10 Medicine Ball Lunge Twists
15 Medicine Ball Thrusters
20 Clubbell Torch Presses
25 Clubbell Alternating Shield Casts
1 Minute V-Sit
REST
5 Medicine Ball Get-up Stand-up Slams
10 Medicine Ball Sliders
15 Uneven Push-ups
20 Clubbell Outside Pendulums
25 Clubbell Barbarian Squats
1 Minute Left Side Plank
REST
5 Psycho Push-ups
10 Burpees
15 Scissor Kicks
20 Tuck Jumps
25 Leg Raises
1 Minute Nose to Ground
REST
5 Frog Jumps
10 Muslim Prays
15 Lateral Bounds
20 Mountain Climbers
25 Scorpion Push-ups
1 Minute Right Side Plank
X1

Burnout

A guest Functional Fitness workout by Seth Crooks
 
NEEDED EQUIPMENT: Slosh Tube, Medicine Ball, Heavy Bar
 
CIRCUIT #1
20 Scissor Kicks
5 Burpees
20 Leg Raises
5 Tuck Jumps
20 – each side – Leg Swoops
5 Burpees
20 Slosh Tube Get Up Sit Ups
5 Tuck Jumps
10 Slosh Tube Floor Wipers
10 Core Burpees
 
CIRCUIT #2
1 minute V-Sit
20 Heavy Bar Wall Touches
1 minute Nose to Ground
20 Medicine Ball Wall Throws (throw up against a cement wall)
1 minute Skydiver (traditional Superman pose with legs and hands up and on stomach)
20 Heavy Bar Squats
1 minute Nose To Ground
20 Medicine Ball Thrusters
20 Medicine Ball Sliders
 
CIRCUIT #3
100 Slosh Tube Presses
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