Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a two light or moderate kettlebells and a sandbag.
Warmup:
1 Turkish Get Up with a Windmill at the top L/R
Then 20 One Hand Swings L/R
Repeat x4-5 sets
Workout:
Doubles Day! Keep your water open and handy =)
Do 30 seconds of each of the following exercises moving from one to the next without setting the kettlebells down if possible...
Take 1-2 minutes rest and repeat 4-5 more times in the same order.
Double Kettlebell Swings
Double Kettlebell Cleans
Double Kettlebell Bent Over Row
Double Kettlebell Sumo Squat
Next..Go through all of the following exercises using a Sandbag x15-20 reps each.
Swings
Front Squats with sandbag over shoulder L/R
Bent Over Rows
Push Presses
Windmills
Jump Squats
End:
Lie down flat on the ground and either press both kettlebells straight over your chest or hold your sandbag straight over your chest while doing the following for 30 seconds each...
Bicycles
Flutter Kicks
Scissors
Hold Legs 6" off floor
In and Outs with legs
No comments:
Post a Comment