Alternate Strength with a Finisher

Alternate strength with a finisher on Wednesday at The Training Room.

Time to get our alternate strength on!

These are the strength sessions that help to even us out.

Do this one with 1 or 2 kettlebells or even dumbbells.

Try and go a little bit heavier today.

Test yourself a bit.

Your work interval will be forty seconds and the rest will be twenty seconds.

If you are using a single weight, you will work on each side for twenty seconds, then rest for twenty seconds.

You can also alternate with 1 bell (each rep)

With 2 bells, you will alternate limbs for forty seconds, then rest for twenty before moving on to the next movement.

40/20 x 4 rounds

• Single or double kettlebell alternate clean
• See saw press
• Alternate leg reverse lunge
• Renegade Row or single arm row
• Ab choice or side bends would work well here.

Finisher:

Pick 1 cardio

• Bike
• Row
• Ski

Do a 40/20 until you reach  either 100 calories, 80 calories or 60 calories (depends on your ambition or level of fitness)

Have a great Wednesday both in and out of the gym!

Here’s an old but still relevent video comparing dumbbell movements to kettlebell movements. Both tools are great as long as they are used properly.

Enjoy!