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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
Aristotle

Dynamic Mobility warm-up +
KB Warm-up
Then:
KB Goblet Squats or Rack Squats +
Kneeling to Bottom Squat Position
3 sets 60 seconds no rest
Then:
1 minute rest
Then:
2 minutes KB Snatch Snatch (1 min left then 1 min right) +
2 minutes Sprinters Lunges
3 sets no rest
Then:
1 minute rest
Then:
KB Double Swings +
Sprawl to 4 point Drills
3 sets 60 seconds per exercise no rest
Then:
1 minute rest
Then:
2 minutes KB Clean & Press (1 min left then 1 min right)+
2 minutes Shaolin Press-ups
4 sets no rest
Then:
1 minutes rest
Followed by:
5 minute round of
10x Ab Crunches
10x Oblique Twists
10x Reverse Crunches
5x Frog Sit-ups
5x No Momentum Straight Leg Sit-ups
As many rounds in time
Then:
Cool down and Stretch

Metabolic Conditioning is by no mean easy. But then why would you be here if you were looking for something easy. It is mind over muscle. Use Kettlebell and Body Weight to efficiently break through your training plateaus.

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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