7/14/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

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

Warmup:

Light Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Moderate Bell: Snatch x5 L/R
Jump Squats with the same bell x10
Heavy Bell: Snatch x5 L/R
Jump Squats with the same bell x10

Workout:

Get Up Sit Up x5 LEFT
Then roll over for 30 seconds of Front Plank
Get Up Sit up x5 RIGHT
Then roll over for 30 seconds of Front Plank

Windmill x5 LEFT
Then Russian Twists x30 seconds
Windmill x5 RIGHT
Then Russian Twists x30 seconds

Cross Cleans x10 LEFT
Then Off the Deck Get Up x10
Cross Cleans x10 RIGHT
Then Off the Deck Get Up x10

Repeat x3 sets

End:

Russian Twists and Plank...
-Russian Twists x1 minute
-Front Plank x1 minute
-Russian Twists x45 seconds
-Front Plank x45 seconds
-Russian Twists x30 seconds
-Front Plank x30 seconds