2/25/10 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

Need Kbell of Choice, Sand Bag & Slosh Pipe
Warm Up:
No weight See Saw Lunges Forward and Back
1 Jump Squat with Kb at chest then 5 swings, until warm.

Workout:
5 Minute Escalated Density Training EDT:
Sandbag Clean & Front Squats (RE-Clean each one off of floor)
Kbell Clean & Front Squats L/R (RE-Clean each one off of floor)
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

5 Minute EDT:
Sandbag Clean & Split Squats L/R (RE-Clean each one off of floor)
Burpees
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

5 Minute EDT:
Sandbag Windmill (Small Sandbag)
Kbell Windmill L/R (RE-Clean each one off of floor)
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

5 Minute EDT:
Swing with Shoulder Pull
Switch exercises every 2-4 reps!
Repeat for 5 minutes. Rest 1 minute.

End: Slosh Pipes……5 Squats (any kind of squats) & 5 burpees to failure.

Optional:
Sandbag Frog Hops down Floor…..

If Time:
Practice Kneel to Stand in Split Lunge = a Backwards Lunge! Tighten Back Glute!