Liberty Mixed Kettlebell Sport
Lower Focus Workout
You will need a tractor tire, a moderate, and a heavy kettlebell.
Warmup:
Pushups with your hands on the tire x10
Then Mountain Climbers (hands on the tire) x30 seconds
Pushups with your feet on the tire x10
Then Mountain Climbers (hands on the tire) x30 seconds
Repeat x 3 cycles
Workout:
Alternating Lunges on the tire (front leg will be on top of tire as you lunge forward) x10 L/R...
Then right into Happy Feet (toe taps) on the the tire x30 seconds
Rest for 30 seconds...
Front Squats (go all the way down to the edge of the tire) x10 reps L/R
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Stationary Lunges on Tire (back foot on the tire, front foot forward) x10 reps L/R
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Sumo Squats (go all the way down until you touch the tire) x15 reps
Then right into Happy Feet x30 seconds
Rest for 30 seconds...
Repeat x3 cycles replacing happy feet with Burpees, Mountain Climbers, and Pushups =)
End:
Flip the tire then hop in and over it = FUN
Then Two Hand Hardstyle Swings x30 seconds
Repeat x5 cycles or until toasted =)
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