5/4/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

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

Warmup:

Around the World Lunges
R/L for 3 cycles

Workout:

Start with the light bell...
10 reps around the body pass each direction.
Then immediately 10 reps Step Back Lunge with under the leg pass each direction.
Then immediately 10 reps Snatch on each side.

Hardstyle Swings with heaviest bell for 1 minute.

Repeat with moderate bell...
10 reps around the body pass each direction.
Then immediately 10 reps Step Back Lunge with under the leg pass each direction.
Then immediately 10 reps Snatch on each side.

Hardstyle Swings with moderate bell for 1 minute.

Then heavy bell...
10 reps around the body pass each direction.
Then immediately 10 reps Step Back Lunge with under the leg pass each direction.
Then immediately 10 reps Snatch on each side.

Hardstyle Swings with light bell for 1 minute.


End:

Jump Squats x5
Weighted Jump Squats x5
Repeat, unweighted then weighed for sets of 5 until pain =)