Work out three End of Week 1

Greeting my pedigree chums, so here we are on day three, how are you feeling ?

my arms are feeling quite tight, dunno if that is a good or bad thing, I'm looking forward to tonight's workout

so with any further Achoo

5 pull-ups  1 minute rest
6 Chin-ups 1 minute rest
5 Neutral/Narrow 1 minute rest
6 Chin-ups 1 minute rest
5 pull-ups 1 minute rest

Again during the minute rest, dance a little, swing those pants baby Whoooo, this time i started doing a bit of shadow boxing, so think of the person you would love to land one right in the kisser and punch, remember to step into the punch your power comes from the shoulder so step into it

Kettle-bell time WHoooo

7 Double Shoulder Press 1 minute rest
7 Renegade Rows 1 minute rest
7 Front Squats 1 minute rest
25 Swings 1 minute rest
and finally  7 kettle-bells snatch and thats 6 on each arm 1 minute rest

Rinse and repeat the kettle-bell routine a further two times

And you thought it was over, Oh no, get down and give me 60, ha only kidding

Well slightly, what i want you do to is get into the plank position and hold it for 60 seconds, don't tense yourself, breath, take deep breaths while the seconds tick by

Now back on the bar-bell and this time hold the position like you was going to do a chin-up but all i want you to do is raise your knees as far as they will go and do this 5 times, take a minute rest and do another 5

Smile, you did it, yes you did, well done and what do we say, I have to remind you ! shocking,

We congratulate ourselves

Now Sit back, admire yourself in the mirror, you beautiful person and take the next two days off