6/17/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Mixed Focus Workout

You will need a moderate bell.

Warmup:

Jog in place x30 seconds
Jumping Jacks x30 seconds
High Knees x30 seconds
Mountain Climbers x30 seconds
Burpees x30 seconds
Front Plank x30 seconds

Workout:

Two Hand Hardstyle Swings x30 seconds
Upright Rows x30 seconds
Cross Cleans (alternating) x30 seconds
Jump Squats (holding kettlebell by the horns) x30 seconds

Rest for 30 seconds to 1 minute

Repeat...increase your speed in this round and ADD 30 seconds of Ribbons at the end =)

Rest for 30 seconds to 1 minute

Repeat one more time increasing your speed/reps again if possible and ADD 30 seconds of Pushups at the end =)

NEXT...

Jerks for 4 minutes switching hands every minute (=2 min L/R)

End:

Plank Around the World...
Front Plank x30 seconds
Side Plank Right x30 seconds
Front Plank x 30 seconds
Side Plank Left x30 seconds
Back Plank/Glute Bridge x30 seconds
Front Plank...hold as long as you possibly can!!!

Then Done =) ENJOY!