Oxygen Australia — January-February 2018

46 Jan/Feb 2018 oxygenmag.com.au

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Folio

WORKOUT 1

Do one move after the other with little or no rest in

between, and go through the routine three times. To boost

intensity, never set the kettlebell down, even during the

one minute of rest. This requires you to find unique ways

to hold it while recovering (slightly).

Warm-up: Perform 10 reps each of goblet squats, halos

and kettlebell swings using a light kettlebell.

Move Reps

One-arm snatch 5 each side

Reverse Turkish get-up 3 each side,

alternating

Tactical lunge 8 each side

Single-arm overhead squat 5 each side

Walking renegade row 10 total,

alternating

sides

Windmill 5 each side

Rest 1 minute

WORKOUT 2

First, do nonstop reverse Turkish get-ups, completing as

many reps as you can within 10 minutes. Begin using a

light weight, then increase it every two minutes. Follow

immediately with a Tabata-style finisher done with a light

kettlebell. Your goal here is complete and utter burnout.

Warm-up: Perform 10 reps each of goblet squats, halos

and kettlebell swings using a light kettlebell.

Move Time Rest

Reverse Turkish get-up 10 minutes,

alternating sides

As needed

TABATA FINISHER

1. One-arm snatch – left arm 20 seconds 10 seconds


2. One-arm snatch – right
   arm

20 seconds 10 seconds

3. Walking renegade row 20 seconds 10 seconds
   4.Tactical lunge 20 seconds 10 seconds


4. Rest 3 1 minute

REPEAT MOVES 1 THROUGH 5 FOUR TIMES

46 Jan/Feb 2018