7/28/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

You will need a chair or swiss ball and double pressing bells.

Warmup:

Snatch your bell, then walk a few steps around the room (15 seconds) and Snatch again...
Repeat switching arms every minute x4 minutes

Workout:

**All exercises are seated on your chair/swiss ball**

Upright Row x15 reps
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Cross Clean Left, Upright Row x10 sets

Get Up Sit Ups to a Cadence...Hold at the top in between reps =hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R

Alternating Double Press x10 L/R
Then Cross Cleans x10 L/R
Then combine: Cross Clean Right, Single Press Right, Cross Clean Left, Single Press Left x10 sets

Windmills to a Cadence...Hold at the top in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
1 minute L/R

Alternating Off the Deck Snatches x10 L/R
Then Cross Cleans x10 L/R
Then Combine: Cross Clean Right, Off the Deck Snatch Right, Cross Clean Left, Off the Deck Snatch Left

Pushups in Chair/Ball to a Cadence...Hold at top of pushup position in between reps = hard!
1 rep every 5 seconds = 12 reps per minute
x1 minute

Wash, rinse, and repeat =)

End:

Planks and Pushups...
Plank for 20 seconds on, 10 seconds off then Pushups for 20 seconds on, 10 seconds off x3-5 minutes = OUCH!