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Power 20: Total Body, Week 3 (Classes 11+12+13+14+15)
4.14 MB
Written version of classes 11+12+13+14+15 from the program Power 20: Total Body.
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Power 20 Total Body: Class 11, Squat+Pull+Power (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 11 of 20
program focus: squat+pull+power***please complete each class in this program ONCE before moving on to the next***
key movements:
*tempo single racked squats (x1 moderate kettlebell or dumbbell)
*bench rows (x1 moderate kettlebell or dumbbell, ... -
Power 20 Total Body: Class 12, Kettlebell Cardio (CARDIO)
trainer: Lacee
duration: 23 minutes
class 12 of 20
program focus: kettlebell cardio***please complete each class in this program ONCE before moving on to the next***
key movements:
*two-hand swings (x1 kettlebell you can swing for at least x10 reps)
*double push presses or optional double jerk... -
Power 20 Total Body: Class 13, Lunge+Upper Push (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 13 of 20
program focus: lunge+upper push***please complete each class in this program ONCE before moving on to the next***
key movements:
*double racked reverse lunges (x2 moderate weight kettlebells or dumbbells you can lunge for at least x8 reps per ... -
Power 20 Total Body: Class 14, Kettlebell Cardio (CARDIO)
trainer: Lacee
duration: 22 minutes
class 14 of 20
program focus: kettlebell cardio***please complete each class in this program ONCE before moving on to the next***
key movements:
*kettlebell snatches or single arm swings (x1 moderate weight bell you can swing or snatch for at least x10 reps) -
Power 20 Total Body: Class 15, Hinge+Rotate (STRENGTH)
trainer: Lacee
duration: 22 minutes
class 15 of 20
program focus: hinge+rotate***please complete each class in this program ONCE before moving on to the next***
key movements:
*full Turkish Get Ups, optional bent press or windmill variation (x1 moderate to light kettlebell)
*double suitcase ho...
