“Thorsday” KB Bootcamp Workout

by admin on February 1, 2019

It’s Thursday – or THORSDAY as we like to call it at FVT! – and I’m gearing up to lead a couple of boot camp workouts this afternoon / evening.

THORSDAY started a few years back – on a Thursday night – when some of the guys at a boot camp workout told me they were heading out to the bars later that night. They said they’d be sporting their tight-sleeve T shirts, and needed an extra upper body pump to look and feel their best.

The movie “Thor” has just come out, and Chris Hemsworth’s jacked-up physique was at the top of everyone’s mind :)

So we tacked on a special THORSDAY circuit at the end of the regular boot camp that night – and the rest is history!

So try this:

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++ Grab my Basement Badass program for more workouts to get you Lean and Jacked: Basement Badass – 12 Week Home Workout Plan (discount link – on sale this week) ++

“Thorsday” KB Bootcamp Workout

MAIN CIRCUIT

Do as many reps as possible of each exercise in 30 seconds.:

- 1 arm KB press – right side – NO REST, move directly to ..
- 1 arm KB swing – right side – NO REST, move directly to ..
- walking KB lunge (with ‘bell at side in “suitcase” position) – right side – NO REST, move directly to ..
- 1 arm KB press – left side – NO REST, move directly to ..
- 1 arm KB swing – left side – NO REST, move directly to ..
- walking KB lunge (with ‘bell at side in “suitcase” position) – left side – NO REST, move directly to ..
- inverted rows
- jumping jacks

Rest approx 60 seconds between rounds; do four rounds total!

THORSDAY FINISHER

Jam through three rounds of the circuit below, resting as little as possible:

- hold chin up position over bar – :15 seconds (or as long as you can)
- hold full hang position from bar – :30 seconds (or as long as you can)
- KB towel curl – as many reps as possible in :30
- hold bottom of push up position – :30 seconds (or as long as you can)
- hold top of push up position – :30 (or as long as you can)
- KB halo with tricep extension – as many reps as possible in :30

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And get yourself ready to rock for the weekend.

To your continued success! -

- Forest Vance
ForestVance.com

PS - Grab my Basement Badass program for more workouts to get you Lean and Jacked:

Basement Badass – 12 Week Home Workout Plan (discount link – on sale this week)

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