Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a light, medium, and moderate bell.
Warmup:
Joint Mobility/Stretch
30 seconds each of the following...
Jog in Place
High Knees
Butt Kicks
High Jumps
Burpees
Jog in Place
Workout:
GS Lazy Swings...
Go up on your toes and pull back with your shoulder at the top
3 minutes with your light bell
2 minutes with your moderate bell
1 minute with your heavy bell
Split Squats with Explosive Press...
Start with your left side, clean bell with lwft arm, lunge position with left leg forward
Squat and use the momentum of your legs to press the bell at the top of your squat
1 minute left side...
Rest and repeat on right side
Moderate Double Bell Front Squats with Lunge...
Squat then immediately step back into a lunge alternating legs every squat
1 minute
Rest and Repeat but instead of stepping back, go into a forward lunge
GS Lazy Swings Again...
3 minute heavy bell
2 minutes moderate bell
1 minute light bell
End:
Overhead Farmers Walk with moderate bell...
Press bell overhead and walk around the room for 1 minute
Repeat on the opposite side
Switch back and and forth for 1 minute sets until you feel tortured =)
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