Workout Summary: 7.29.16

Great workout today. Got to use kettlebells for the first time (was awesome). I know why they’re so popular; I really dug the pendular motion.

Also discovered I’ve been doing back extensions wrong. The way Nick the Trainer explains it, the best way to make it more difficult is to increase the pause at the top. You don’t really need more than your body weight.

Here’s the rundown:

Warm-up

  • Lunge-n-twists – 20 yards
  • Squats with leg extension – 20 yards
  • Frankenstein walk – 10 yards
  • RDLs -10 yards
  • High knees – 10 yards
  • Butt kicks – 10 yards
  • “Karaoke” (lateral shuffle) – 40 yards

Kettlebells (10lb weight to start)

  • “Around the World” – 2 x 20
  • Figure 8 – 2 x 20
  • Squat/swing – 2 x 20
  • One-handed squats – 1 x 10 (left side only; my right shoulder is still messed up)

Legs

  • Regular squats with the 35lb bar – 3 x 10
  • Travelling lunges – 3 x the length of the gym

Upper body

  • Assisted pull-ups – 24
  • One-hand rows (barbell) – 4 x 10, 15lb weight

Core

  • Back extension – 3 x 10, holding for 5 seconds at the top
  • “Snowmen” – 2 x 20
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