So here we are! Week One of the Blitz weekly workout…
Try to introduce these workouts into your week, aim to complete the full workout a couple of times throughout the week and try to beat your previous best time. Alternatively take snippets of this weeks work out and add it into your regular routines. These circuits are designed to be suitable for all levels of fitness, so please ensure that you use equipment with a weight suitable to you.
Remember to tweet @BLITZSPORT and let us know how you get on…
5 minute dynamic warm up and stretch
Complete 10 reps of each exercise and repeat 5 times through. Aim to beat your previous time but remember to not sacrifice form for speed.
10x Military Shoulder Press – Military press standing shoulder press with barbell.
10x Kettle Bell Swing – Using single Kettle Bells
10x Goblet Squats – – Using the same kettle bell as squats. Keep close to your chest. Back straight.
10x Pull Up – Use an assisted machine if unable to complete full reps or lat pull down as alternative.
10x Burpee – Aim for a 5 point burpee
General stretch out to cool down the muscles you have been working.
If you need a guide for how much weight you should be working with during these exercises, our qualified fitness instructor completed this circuit with the following weights:
Military Shoulder Press – 40kg
Kettle Bell Swings – 1x 20kg kettlebell
Goblet Squats – 1x 20kg kettlebell
Remember to keep your form throughout each exercise. Do not use a weight that is too heavy that it affects your form.
The last set of reps should be the hardest to complete, if you find that this isn’t the case then increase the weight.
Go that extra mile
If you are a little on the fitter side add in the following after your 5 minute warm up before completing the circuit training:
2 mile run
Feel free to tweet us your best time of the week @BLITZSPORT simply add #weeklyworkout at the end of your tweet!
Post your pictures on the Blitz Facebook page of you or your team taking part in the Blitz Blog first weekly workout.
Workout created and practiced by Phillip Hollister, a qualified fitness professional for Blitz.
Blitz, the UK’s leading supplier of premium and approved martial arts equipment. Whether you’re new to a specific martial arts discipline or an experienced professional, we stock an extensive range of products from top brands at competitive prices.
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