Blog

Legs – 12th January 2013

Sean Lerwill Kettlebell

  • Supersets (tempo 3010)
    • 1. Standing Calf Raise (weight in hands)
    • 2. Hamstring Bridge (weight across lap)
  • 1. 50 reps
  • 2. 50 reps
    Increase weight
  • 1. 40 reps
  • 2. 40 reps
    Increase weight
  • 1. 30 reps
  • 2. 30 reps
    Increase weight
  • 1. 20 reps
  • 2. 20 reps
    Increase weight
  • 1. 10 reps
  • 2. 10 reps
  • 1. 10 reps
  • 2. 10 reps
    Decrease weight
  • 1. 20 reps
  • 2. 20 reps
    Decrease weight
  • 1. 30 reps
  • 2. 30 reps
    Decrease weight
  • 1. 40 reps
  • 2. 40 reps
    Decrease weight
  • 1. 50 reps
  • 2. 50 reps

2 mins rest

  • Tabata Kettlebell 2 hand swing
    20 sec KB swing, 10 sec rest
    X 8sets
    2 mins rest
  • Tabata Kettlebell 2 hand swing
    20 sec KB swing, 10 sec rest
    X 8sets
    2 mins rest
  • Tabata Kettlebell 1 hand swing
    20 sec KB right hand swing, 10 sec rest
    20 sec KB left hand swing, 10 sec rest
    X 8sets

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC