5/21/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus

You will need a light, moderate, and heavy bell.

Warmup:

Starting with your light bell...
Off the Deck Get Ups x10
Upright Rows x10

Then repeat with your moderate bell...

And again with your heavy bell...smile

Workout:

1 minute rounds of each of the following...
Figure 8 to hold
Cross Over Cleans
Alternating Swings
Turkish Get Up Right
Turkish Get Up Left

45 second rounds of each of the following...
Figure 8 to hold
Cross Over Cleans
Alternating Swings
Get Up Sit Ups Right
Get Ups Sit Ups Left

30 second rounds of each of the following...
Figure 8 to hold
Cross Over Cleans
Alternating Swings
Windmill Right
Windmill Left

End:

Plank Around the World...
30 seconds front
30 seconds right
30 seconds left
30 seconds reverse
Hold front plank position forever...or until pain =D