K.O.R.E. 360º

Built like a Brick House (Feb ’12)

K.O.R.E. Wellness — Thu, 23 Feb 2012 06:22:02 +0000

Whole Body Circuit (2 kb)
Today you will be doing:
Push-up – Full Body Attack – Clean – Squat
Beginner: Do as many rounds a possible in 60 seconds, rest for 60 seconds. Do 5 rounds.
Intermediate: Do as many rounds a possible in 90 seconds, rest for 60 seconds. Do 5 rounds.
Advanced: Do as many rounds a possible in 120 seconds, rest for 60 seconds. Do 5 rounds.

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

Interdepartment Delivery (Feb ’12)

K.O.R.E. Wellness — Wed, 22 Feb 2012 06:22:17 +0000

Cardio Workout (1 Kettlebell)
Today you will be doing:
10 Swing-Catch-Squat
15 Burpees
20 Hand to Hand Swings
Beginner: 4 sets
Intermediate: 5 sets
Advanced: 6 sets

Take a Hike (Feb ’12)

K.O.R.E. Wellness — Tue, 21 Feb 2012 06:22:28 +0000

Upper body workout: (2 kettlebells)
Today you will be doing
10 Double Clean-Raise-Press
20 Yards Overhead Walks
20 Yards Posture Walks
20 Yards Strong Marches
Beginner: 3 sets
Intermediate: 4 sets
Advanced: 5 sets

The Original (Feb ’12)

K.O.R.E. Wellness — Mon, 20 Feb 2012 06:22:20 +0000

Cardio Circuit (1 kettlebell)
Today you will be doing 20 minutes of:
Turkish Get-ups
Swings
Beginner: 1 TGU, 15 Swings
Intermediate: 2 TGU, 20 Swings
Advanced: 3 TGU, 25 Swings

Complete the workout and post the following to this blog:
Number of rounds completed in 20 min
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

Whole Nine Yards (Feb ’12)

K.O.R.E. Wellness — Sat, 18 Feb 2012 06:22:51 +0000

Lower Body Walking Workout (1 kettlebell)
Today you will be doing:
10 Squats – 10 Yards of Walking Lunges – 10 Squats – 10 Yards of Walking Lunges
10 Sumo Deadlifts – 10 Yards of Walking Swings – 10 Sumo Deadlifts – 10 Yards of Walking Swings
10 Curtsey Lunges – 10 Yards of Side Stepping Walking Swings – 10 Curtsey Lunges – 10 Yards of Walking Swings
Beginner: 2 Sets
Intermediate: 3 Sets
Advanced: 4 Sets

Mitigating Circumstances (Feb’12)

K.O.R.E. Wellness — Thu, 16 Feb 2012 06:22:08 +0000

Whole body circuit (one kettlebell)
Today you will be doing:
10 Step-ups to backwards lunges (each leg)
15 Jumping Pull ups
20 Swings
Beginner: 3 sets
Intermediate: 4 sets
Advanced 5 sets

Sicko (Feb ’12)

K.O.R.E. Wellness — Wed, 15 Feb 2012 06:22:27 +0000

Upper body Circuit (2 kettlebells0
Today you will be doing:
12 Push-ups
12 Renegade Rows
12 Lateral Raise to Press

Beginners: 4 sets
Intermediate: 5 sets
Advanced: 6 sets

Actions speak louder than words (Feb ’12)

K.O.R.E. Wellness — Tue, 14 Feb 2012 06:22:45 +0000

Cardio Circuit (1 kettlebell)
Today you will be doing:
Swing-Clean-High Pull-Snatch
4 sets
Beginner: Ladder up to 3 reps each hand switching hands as you ladder up (ie do one swing,clean,high pull and snatch on one side then switch hands and repeat on the other hand before doing 2 swings, 2 cleans, 2 high pulls, 2 snatches, etc)
Intermediate: Ladder up to 4 reps each hand
Advanced: Ladder up to 6 reps each hand

Linked (Feb’ 12)

K.O.R.E. Wellness — Mon, 13 Feb 2012 06:22:34 +0000

Core circuit (2 kettlebells)
Today you will be doing:
Single leg hip bridge with a floor press (count floor presses)
Bear Crawls (count paces)
Alternating single leg Push ups (count push ups)
Toes to ceiling with alternating leg lowers (count toes to ceiling)
Beginner: 3 sets of 8 reps
Intermediate: 4 sets of 10 reps
Advanced: 4 sets of 12 reps

Battle Scarred (Feb ’12)

K.O.R.E. Wellness — Sat, 11 Feb 2012 06:22:53 +0000

Lower body circuit (1 kettlebell)
Today you will be doing:
Snatches
Two handed clean to squat
Figure 8
Alternating Side Step Swings
Beginner: 3 sets of 10 reps
Intermediate: 3 sets of 15 reps
Advanced: 4 sets of 15 reps