6/9/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

You will need a light or moderate kettlebell and a sandbag.

Warmup:

Get Up Sit Ups starting with the sandbag.
Alternate on and off with sandbag then kettlebell.
1, 2, 3, 4, 5, 4, 3, 2, 1 reps

Workout:

For Time: 1 minute each
Light Bell: GS Swings
Moderate Bell: GS Swings
Heavy Bell: GS Swings

Seated Figure 8 Pass...
Sit on mat and lean back, then take light kbell and pass through legs from inside to out as you bicycle ... =)

For Time: 1 minute each
Light Bell: Cross Cleans
Moderate Bell: Cross Cleans
Heavy Bell: Cross Cleans

Seated Figure 8 Pass

For Time: 1 minute each
Light Bell: Woodchoppers
Moderate Bell: Woodchoppers
Heavy Bell: Woodchoppers

Seated Figure 8 Pass

End:

Renegade Row x 5 L/R
Then Front Plank for 1 minute
Repeat until Pain =)