6/7/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

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

Warmup:

Hip Flexor Stretch
Squats...
Light Bell: 1 minute
Medium Bell: 1 minute
Heavy Bell: 1 minute

Workout:

Front Squats 5 reps L/R x 5sets
In between sets do 30 seconds of Two Hand Hardstyle Swings

Split Squats 5 reps L/R x 5sets
In between sets do 30 seconds of Two Hand Hardstyle Swings

GS Deadlifts 5 reps L/R x5 sets
In between sets do 30 seconds of Two Hand Hardstyle Swings

Off the Deck Cleans (alternating) with your...
Heavy Bell (2 minutes)
Swings (1 minute)
Medium Bell (2 minutes)
Swings (1 minute)
Light Bell (2 minutes)
Swings (1 minute)

End:

Sumo Squats for 1 minute with each bell...
Heavy
Medium
Light