Guest guest Posted June 22, 2011 Report Share Posted June 22, 2011 THANK YOU FOR THE BREAKDOWNS! Stacey are you taking note? We'll do some of these when you're here! Today I did RKS workout 7. It goes as follows: Reinhardt Kettlebell System Workout 7Warm up 4:00Workout 25:00Cool down 4:54Part 1: superset 1, 10 minutes1 squat and press per side-20lb bell2 single leg deadlifts per side-20 lb bell I suck at these, I have no balance 2 squat and press per side-20 lb bell4 single leg deadlifts per side-20 lb bellRepeat as many times as possibleRest 1 minutePart 2: superset 2, 7 minutesTactical lunge, alternating, 30 sec. - 20 lb bell Swing of your choice, 30 sec.-20 lb bell I did twohanded swings for 3 sets and one handed swings for 2 setsRest 30 sec.5 setsRest 1 minutePart 3: abs, 5 minutesRussian twist, 30 sec.-started with 20 lb bell, then dropped to an 18 Elbow planks, 30 sec.Rest 30 sec.3 setsI am planning to do a short rebounder workout tonite after work but it is supposed to be 106 here today so we'll see. I have been doing okay with just the swamp cooler so far. Have a great day all. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 22, 2011 Report Share Posted June 22, 2011 THANK YOU FOR THE BREAKDOWNS! Stacey are you taking note? We'll do some of these when you're here! Today I did RKS workout 7. It goes as follows: Reinhardt Kettlebell System Workout 7Warm up 4:00Workout 25:00Cool down 4:54Part 1: superset 1, 10 minutes1 squat and press per side-20lb bell2 single leg deadlifts per side-20 lb bell I suck at these, I have no balance 2 squat and press per side-20 lb bell4 single leg deadlifts per side-20 lb bellRepeat as many times as possibleRest 1 minutePart 2: superset 2, 7 minutesTactical lunge, alternating, 30 sec. - 20 lb bell Swing of your choice, 30 sec.-20 lb bell I did twohanded swings for 3 sets and one handed swings for 2 setsRest 30 sec.5 setsRest 1 minutePart 3: abs, 5 minutesRussian twist, 30 sec.-started with 20 lb bell, then dropped to an 18 Elbow planks, 30 sec.Rest 30 sec.3 setsI am planning to do a short rebounder workout tonite after work but it is supposed to be 106 here today so we'll see. I have been doing okay with just the swamp cooler so far. Have a great day all. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 22, 2011 Report Share Posted June 22, 2011 sure:) sounds like fun! > > > ** > > > > > > Today I did RKS workout 7. It goes as follows: > > > > Reinhardt Kettlebell System Workout 7 > > > > Warm up 4:00 > > Workout 25:00 > > Cool down 4:54 > > > > Part 1: superset 1, 10 minutes > > 1 squat and press per side-20lb bell > > 2 single leg deadlifts per side-20 lb bell I suck at these, I have no > > balance > > 2 squat and press per side-20 lb bell > > 4 single leg deadlifts per side-20 lb bell > > Repeat as many times as possible > > > > Rest 1 minute > > > > Part 2: superset 2, 7 minutes > > Tactical lunge, alternating, 30 sec. - 20 lb bell > > Swing of your choice, 30 sec.-20 lb bell I did twohanded swings for 3 sets > > and one handed swings for 2 sets > > Rest 30 sec. > > 5 sets > > > > Rest 1 minute > > > > Part 3: abs, 5 minutes > > Russian twist, 30 sec.-started with 20 lb bell, then dropped to an 18 > > Elbow planks, 30 sec. > > Rest 30 sec. > > 3 sets > > > > I am planning to do a short rebounder workout tonite after work but it is > > supposed to be 106 here today so we'll see. I have been doing okay with > > just the swamp cooler so far. Have a great day all. > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 22, 2011 Report Share Posted June 22, 2011 sure:) sounds like fun! > > > ** > > > > > > Today I did RKS workout 7. It goes as follows: > > > > Reinhardt Kettlebell System Workout 7 > > > > Warm up 4:00 > > Workout 25:00 > > Cool down 4:54 > > > > Part 1: superset 1, 10 minutes > > 1 squat and press per side-20lb bell > > 2 single leg deadlifts per side-20 lb bell I suck at these, I have no > > balance > > 2 squat and press per side-20 lb bell > > 4 single leg deadlifts per side-20 lb bell > > Repeat as many times as possible > > > > Rest 1 minute > > > > Part 2: superset 2, 7 minutes > > Tactical lunge, alternating, 30 sec. - 20 lb bell > > Swing of your choice, 30 sec.-20 lb bell I did twohanded swings for 3 sets > > and one handed swings for 2 sets > > Rest 30 sec. > > 5 sets > > > > Rest 1 minute > > > > Part 3: abs, 5 minutes > > Russian twist, 30 sec.-started with 20 lb bell, then dropped to an 18 > > Elbow planks, 30 sec. > > Rest 30 sec. > > 3 sets > > > > I am planning to do a short rebounder workout tonite after work but it is > > supposed to be 106 here today so we'll see. I have been doing okay with > > just the swamp cooler so far. Have a great day all. > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 22, 2011 Report Share Posted June 22, 2011 sure:) sounds like fun! > > > ** > > > > > > Today I did RKS workout 7. It goes as follows: > > > > Reinhardt Kettlebell System Workout 7 > > > > Warm up 4:00 > > Workout 25:00 > > Cool down 4:54 > > > > Part 1: superset 1, 10 minutes > > 1 squat and press per side-20lb bell > > 2 single leg deadlifts per side-20 lb bell I suck at these, I have no > > balance > > 2 squat and press per side-20 lb bell > > 4 single leg deadlifts per side-20 lb bell > > Repeat as many times as possible > > > > Rest 1 minute > > > > Part 2: superset 2, 7 minutes > > Tactical lunge, alternating, 30 sec. - 20 lb bell > > Swing of your choice, 30 sec.-20 lb bell I did twohanded swings for 3 sets > > and one handed swings for 2 sets > > Rest 30 sec. > > 5 sets > > > > Rest 1 minute > > > > Part 3: abs, 5 minutes > > Russian twist, 30 sec.-started with 20 lb bell, then dropped to an 18 > > Elbow planks, 30 sec. > > Rest 30 sec. > > 3 sets > > > > I am planning to do a short rebounder workout tonite after work but it is > > supposed to be 106 here today so we'll see. I have been doing okay with > > just the swamp cooler so far. Have a great day all. > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 22, 2011 Report Share Posted June 22, 2011 I hope you love it as much as I do, I think you will. To: exercisevideos From: pinkpussycat@...Date: Wed, 22 Jun 2011 06:42:37 -0700Subject: Re: RKS workout 7 THANK YOU FOR THE BREAKDOWNS! Stacey are you taking note? We'll do some of these when you're here! Quote Link to comment Share on other sites More sharing options...
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