7/2/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need double moderate bells.

Warmup:

Lunge down or around the room/yard and back
Lunge down or around the room/yard with kettlebell cleaned in the rack position, switch arms and lunge back
Lunge down or around the room/yard with kettlebell pressed overhead, switch arms and lunge back

Workout:

Double Front Squats x10
Suitcase Lunges x10 L/R
Double Sumo Squats x10
Double Swings x10

Take a break and dragon walk down or around the room/yard

Double Front Squats x10
Suitcase Lunges x10 L/R
Double Sumo Squats x10
Double Swings x10

Take a break and press bell overhead and walk 2 laps around the room/yard, switch arms and walk 2 more laps

Double Front Squats x10
Suitcase Lunges x10
Double Sumo Squats x10
Double Swings x10

Take a break and dragon walk a couple laps

Double Front Squats x10
Suitcase Lunges x10
Double Sumo Squats x10
Double Swings x10

Take a break and press bell overhead and walk 2 laps, then switch hands and walk to more laps

End:

Lunge or dragon walk each bell back to where they belong = done! =)