Day 3 of the One Lift a Day Workout Plan involves the Kettlebell Pistol exercise performed with a 5RM weight over 20 minutes. The workout begins with a short Animal Conditioning series.

Workout Program: Fitness Is Function
Workout Plan: One Lift a Day Workout Plan
Day: 3 of 28

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Day 3 : Kettlebell Pistol Workout Video:

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Day 3 : Kettlebell Pistol Workout Instructions:

Perform the five test exercises to find your 5 rep max (5RM). Be sure to warm up prior to each test using bodyweight movements followed by lightweight technique practice. Rest as much as necessary between each test.

A: Baby Alligator - 1 x 2min
B: Lateral Duck Walk - 1 x 2min
C: Shrimp - 1 x 2min
D: Kettlebell Pistol - 2 rep sets (each side) over 20min (using 5RM weight)

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Contributor Information:

Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients. His innovative approach to training has led to the development of the Compound Conditioning method. Find out more.

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.