3/1/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

Will need light, medium, and heavy kbells.
Warm Up:

Alternate Halos and Around the Body Pass x 10 each, then 9, 8, 7, 6, 5, 4, 3, 2, 1

Workout:

Get Up Sit Ups: 10 reps L/R

Seated Figure 8 Pass: Sit on the mat and lean back, then take light kbell and pass thru legs from inside to out as you bicycle legs...OUCH!

GS Swings:

Heavy Weight: 30 reps

Medium Weight: 30 reps

Light Weight: 30 reps

Body Weight Abs:

Get into top of push up position and then extend leg straight out to side. Start slow and then speed up to fast for 1 minute.

Same thing but this time tuck leg under instead of out to the side for 1 minute.

Repeat both exercises.

Cross Over Cleans:

Heavy Weight: 10 reps L/R

Medium Weight:

10 reps L/R

Light Weight:

10 reps L/R

3 minute EDT:

High Pull Swings alternating every 3-5 reps

GS Swings:

Heavy Weight: 30 reps

Medium Weight: 30 reps

Light Weight: 30 reps

Turkish Get Ups:

Alternating 5 L/R

Cross Over Cleans:

Heavy Weight: 10 reps L/R

Medium Weight:

10 reps L/R

Light Weight:

10 reps L/R