7/15/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Mixed Focus Workout

You will need double light/moderate bells and a heavy bell.

Warmup:

With your light bell...

Ribbons
x10 Standing
x10 Kneeling
x10 Sitting

Woodchoppers
x10 L/R Standing
x10 L/R Kneeling
x10 L/R Sitting

Workout:

Alternating Swings x50 reps
Standing Double Military Presses x20 reps total alternating left and right

Alternating Swings x50 reps
Kneeling Double Military Presses x20 reps total alternating left and right

Alternating Swings x50 reps
Sitting Double Military Presses x20 reps total alternating left and right

NEXT...

Heavy Hardstyle Swings x30 reps
Standing Woodchoppers x10 L/R

Heavy Hardstyle Swings x30 reps
Kneeling Woodchoppers x10 L/R

Heavy Hardstyle Swings x30 reps
Sitting Woodchoppers x10 L/R

NEXT...

Double Swings x20 reps
Standing Ribbons x10 reps

Double Swings x20 reps
Kneeling Ribbons x10 reps

Double Swings x20 reps
Sitting Ribbons x10 reps

End:

5 Two Hand Swings
Catch the bell, then 5 Squats

Repeat for 2 minutes or until toasted =)