The Shivfit Way by Shivoham & Shivoham

Author:Shivoham & Shivoham
Language: eng
Format: epub
ISBN: 9789387326569
Publisher: Penguin Random House India Private Limited
Published: 2017-11-25T05:00:00+00:00

Workout No. 7

Three rounds (90 seconds work, 30 seconds rest)

Box step-ups

10 high knees + 1 burpee

Suryanamaskar

Bicycle kicks

HSPU: Handstand push-ups.

Sandbags clean and press: Clean and press performed with a duffel bag filled with sand or some other weight.

R/L-arm kb (kettlebell) thrusters: These are thrusters (see above) with a kettlebell in just one hand at a time.

Overhead lunges: Think regular lunges but while holding a weight overhead with your arms fully extended and elbows locked out.

Medicine ball cleans: Cleans that are performed with a medicine ball instead of barbells, dumb-bells or kettlebells.

Hang power snatch: ‘Hang’ in any movement means that you are standing and holding the weight, which hangs around your thighs. The inclusion of the term ‘power’ in either a clean or a snatch exercise essentially takes the squat movement out of the traditional movements. So, starting from the hang position, dip your knees and push your hips back a bit. Then, in an explosive motion, while coming back to the standing position, pull the weight directly overhead, fully extending your arms and locking your elbows out. Bear in mind that you still have to get under the weight and you can, at the most, bend your knees a little and lower yourself into one-fifth of a squat and not any lower. Come back to the standing position with the weight steady overhead.

Hang power clean: Start from the hang position and perform the ‘Clean’ without squatting. Again, you cannot go lower than one-fifth of a squat.

Max H(ang) P(ower) clean: The heaviest weight you can perform the Hang Power Clean with.

Wall climbs: Lie face down on the floor with the soles of your feet touching a wall and your palms on either side of the chest as in the bottom position of a push-up. From here, start moving your feet up the wall and walk backwards with your hands moving towards the wall. The end position of the wall climb is when you are in the handstand position with your hands fully extended and the chest touching the wall. Then, slowly move your hands forward and feet towards the floor, returning to the starting position.

C2B pull-ups: Chest to bar pull-ups. This is a pull-up where you need to pull yourself up till your chest touches, or is close to, the bar you are hanging from.

Wall-ball shots: Stand facing a wall, grab a medicine ball and hold it chest high using both hands and with your elbows pointing towards the ground. Now, lower yourself into a squat. As you come up, throw the ball overhead on to the wall. Catch the ball as it comes back down and, in the same motion, lower yourself into a squat with the ball in hand. Repeat.

Double-unders: This is just like regular skipping, the only difference being that you have to get the skipping rope to pass under your feet twice in every jump.

Supermans: Lie flat on your stomach and stretch your hands straight beyond your head so that your biceps touch the ears. Now lift your legs and upper body, including the arms, such that only your belly is in contact with the floor.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.