4/5/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need a sandbag and a moderate and a heavy kettlebell.

Warmup:

Jumping Jacks x10 then Hardstyle Swings x10
Jumping Jacks x15 then Hardstyle Swings x15
Jumping Jacks x20 then Hardstyle Swings x20
Jumping Jacks x25 then Hardstyle Swings x25

Workout:

Rest 15-30 seconds between rounds...

Front Squats with the Sandbag x2 (1) minute rounds
Front Squats with the Kettlebell x2 (1) minute rounds

Lunges with the Sandbag x2 (1) minute rounds
(switch sides @ 30 secs)
Lunges with the Kettlebell x2 (1) minute rounds
(switch sides @ 30 sec)

Sumo Squats with the Sandbag x2 (1) minute rounds
Sumo Squats with the Kettlebell x2 (1) minute rounds

Off the Deck Cleans with the Sandbag x2 (1) minute rounds
Alternating Off the Deck Cleans with the Kettlebell x2 (1) minute rounds

Swings with the Sandbag x2 (1) minute rounds
Swings with the Kettlebell x2 (1) minute rounds

End:

Use a bell of your choice and do...
GS or Hardstyle Swings for 30 sec on and 10 sec 0ff
Repeat for 5 sets

Challenge:

3 minutes of Swings any way you can get there! OUCH! :)