Burn Baby Burn (calories that is)

Stretch

Warm-up:

• burpees x 25
• rest 30-90 seconds
• 3 rounds

Workout:

• kettlebell swings x 10
• kettlebell presses (military) x 10 (5 each side)
• kettlebell lunges x 10 (5 each leg)
• kettlebell rows x 10 each side
• kettlebell squats x 10
• kettlebell cleans x 10
• mountain climbers x 20 (10 each side)
• push-ups x 20
• Complete as many rounds as you can in 20 minutes (rest as needed)

Stretch

Creating a Plan for training as well as life

Go here for some very simple but true steps for success in training or any other goal you may have: http://articles.elitefts.com/articles/training-articles/creating-a-plan/

Upper body strength and endurance workout

Stretch

Warm-up:

• choose one: burpees, jump rope, or kettlebell snatches for 5 minutes
• rest as needed (push yourself, but be smart)

Workout:

• kettlebell get-ups x 3 each side
• rest 1-3 minutes
• complete 4 rounds
• pull-ups (as many as you can do - cheat if you need to or do kettlebell single arm rows instead)
• rest 2-4 minutes
• complete 3 rounds
• push-ups (as many as you can do with strict form)
• rest 2-4 minutes
• complete 3 rounds
• kettlebell single arm presses (military style press) x 5 each side
• rest 3-5 minutes
• complete 3 rounds

Stretch

Check out this awsome circuit by Steve Maxwell

"burnin' off the mash potatoes"

The Best Training for Muscle Mass for Beginners

I strongly advise any beginner to get a seasoned lifter or trainer to show you the proper mechanics of each lift listed in this article, and I also strongly recommend stretching before and after EVERY workout.

This article provides great advice for beginners wishing to become MONSTERS: Muscle Mass for beginners

20 minute calorie burning muscle building workout

Stretches

Workout: (perform with NO rest, or as little as possible)

• kettlebell single arm rows (continuous for 5 minutes, changing hands every 5 to 10 reps...just keep it equal)
• push-ups (continuous for 5 minutes - stop only as needed for a few seconds at a time)
• kettlebell single arm shrug (continuous for 5 minutes...again change hands how ever often you wish, but keep it equal for both sides)
• kettlebell snatch (continuous for 2.5 minutes - change hands each rep) after 2.5 minutes immediately change to clean-to-press for 2.5 minutes (change hands each rep)

Cool down:

• very LIGHT jogging in place or jumping jacks (the key here is to perform a very easy activity until your breathing returns to normal - ACTIVE RECOVERY...don't just stop and have a seat!)

Stretch

15 minute kettlebell workout

Stretch

Workout: 24 kilogram kettlebell for each exercise

• get-ups (alternate hands each repetition) for 5 minutes
• rest 60 seconds
• snatches (alternate hands each repetition) for 5 minutes
• rest 60 seconds
• cleans-to-presses (alternate hands each repetition) for 5 minutes

Cool down: lightly jog in place until breathing returns to normal

Stretch
Merry Christmas!!!!!!!!!!!!!!!!!!!!!