Arin Lindauer

 

“I have always been active but working 9-5 in a cubicle was doing no favors for my waistline. My old means of working out and dieting was not working anymore. I decided I needed professional help, so I contacted Transformation Fitness and Wellness. I wanted to lose weight and lean up. I’ve done both! I’m down two clothing sizes and I lost my pooch! There is no wiggling or shaking where there shouldn’t be anymore. I needed someone to motivate me and Stephen did that. Plus I got results after week one so that is motivation enough to keep working!” – Erin Lamb

Team Workout 11-11-11

Warm-up 10 swings 2 Bulgarian Goat Bag swings 2 Goblet Squats
You work up to 50 swings and 10 goat bag and 10 G Squats

50 Hand to hand swings
25 one handed swings per arm

Cleans, alternating 10,9,8,7…)
Overhead walks length of studio x 3 each arm
Russian twist 3 x 20

Snatch, Alternating 8,7,6,5…)
Get ups 3 sets of 3 each arm
Cleans, press, alternating 5,4,3,..)

8 Single Kettlebell Cleans
3 Single Front Squats
Swing and Switch Hands
8 Single Kettlebell Cleans
3 Single Front Squats
Swing and Switch Hands
5 Single Kettlebell Cleans
2 Single Front Squats
Swing and Switch Hands
5 Single Kettlebell Cleans
2 Single Front Squats
Swing and Switch Hands
3 Single Kettlebell Cleans
1 Single Front Squats
Swing and Switch Hands
3 Single Kettlebell Cleans
1 Single Front Squats

Warm Up

20 Pushups

50 BW Squats

Round 1

QFL

Round 2 (3 times)

Clean/Squat/Press x10

KB Swings x20

DB Pushups x15

Dips on SB x15

Front/Reverse Lunges x20

Stairs with medicine ball x3

Round 3 (3 times)

SB toe touches x20

Three point row x10

Step up to lunge x10

Cable upright row x15

Overhead stepovers x20

Hanging leg raise x10

Big Circuit 1 min on each exercise

2 rounds

Tire Flip

Sled Drag

Kettlebell Snatch or chop 

Sledgehammer swings

Slosh Pipe Lunges Men overhead

Med ball Power Rope slams  x20

Arms/ Abs

Kettlebell Half Turkish getups  x20

Kettlebell Hammer curls x20

Slosh Pipe Triceps overhead extension x20

Leg lifts on side of tire x20