Workout of the Day 3/19/2010

Liberty Mixed Kettlebell Sport
Core Focus

You will need a light, medium, and heavy kbell.

Warmup
Alternate Halos and Around the Body Pass x10 each then 9,8,7,6,5,4,3,2,1

Workout

For time: 1 min each
Heavy bell - GS Swings
Medium Bell - GS Swings
Light Bell - GS Swings

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

For Time: 1 min each
Heavy Bell - Cleans off the Floor
Medium Bell - Cleans off the Floor
Light Bell - Cleans off the Floor

Get Up Sit Ups...
Medium Bell x10 reps per side x3 sets

For Time: 1 min each
Heavy Weight - Upright Rows
Medium Weight - Upright Rows
Light Weight - Upright Rows

Double Windmills...
Light bell on the top, medium or heavy on the bottom
5 Right/5 Left x3 sets

For Time: 1 min each
Heavy Bell - Cleans off the Floor
Medium Bell - Cleans off the Floor
Light Bell - Cleans off the Floor

End

Lying press 1 bell overhead left while making circles with your right foot
Switch to 1 bell overhead right while making circles with your left foot...FUN!