Новая тренировка: 100 Rep Kettlebell Complex + PLP

1.

100 Rep Kettlebell Complex

The more I use kettlebells, the more I like them! They're a very versatile tool that incorporates momentum and full body motions along with rhythmic motions, which require good focus and timing – all great things to help improve fitness and athleticism.

Below is a great KB finisher I learned from fitness model Alli McKee.

Purpose: Improve total body conditioning and upper-body strength/power endurance.

How to do it:

• Each movement is performed with one arm at a time. Perform each exercise with power and deliberate control.

Bang out each exercise back-to-back, without rest until finished:

• Right side KB swing x 10 reps
• Left side KB swing x 10 reps
• Right side KB clean x 10 reps
• Left side KB clean x 10 reps
• Right side KB snatch x 10 reps
• Left side KB snatch x 10 reps
• Right side KB racked squat x 10 reps
• Left side KB racked squat x 10 reps
• Right side KB push press x 10 reps
• Left side KB push press x 10 reps

Rest 2–3 minutes between rounds. Perform 1-3 rounds.

Coaching Tips:

• If your form breaks down – either stop or reduce the reps!
• Use your entire body on each exercise, never "arm up" the kettlebell.

Bonus: Do it Backwards!

Once you've mastered the above 100 rep KB challenge, try it in the reverse order beginning with the push presses. It's a whole new animal when you switch the order up.

2, 

PLP

Pull-up: 10 reps
Reverse lunge with no additional weight: 10 reps with each leg
Push-up: 10 reps

Of course, he thought it was way too easy. That's when I dropped the bomb on him. I said, "That's what you'll do for day one. The next day you'll do 11 reps of each. The third day you'll do 12 reps of each. By the end of April (day 30) you'll do 39 reps of each exercise."

The pull-up, lunge, push-up (PLP) program was born.

The Challenge

Are you up for a 60-day challenge to build a leaner, more muscular body? If so, here are the details.

1. If you can perform more than 10 continuous pull-ups, start with 10 reps of the pull-up, 10 reps of the lunge (each leg), and 10 reps of the push-up on the first day. Keep adding one rep to each exercise each day until you reach 69 reps on day 60.

If you can only knock off a single-digit set of body-weight pull-ups, start with one rep of each exercise on the first day and add a rep to each exercise each day. So on day 60 you'll be doing 60 reps of each exercise.

2. Spread out the reps as much as needed.

As you get into higher reps you won't be able to finish all of them in one set. This is how it's supposed to be. You can spread the reps throughout the day.

Most of my clients start their day with a circuit of the PLP program before breakfast. For example, on day 32 of this program my client did four rounds of eight reps with each exercise. It took him five minutes to complete.

Later in the day, do your main workout. Generally, try to have at least 6 hours between the PLP workout and your main workout. And you don't need pre/post-workout nutrition for PLP workouts. Save that for your main workouts.

3. Don't do more.

Делаем ее когда в облом обычные, как сегодня, например....