7/7/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

You will need a light and moderate bell.

Warmup:

With your light bell...
Around the Body Pass x10 each direction
10 Two Hand Swings
10 One Hand Swings L/R
20 Alternating Swings

Repeat with your moderate bell...

Workout:

Russian Twists x30 seconds
Stretch into Child's Pose
Repeat x3 sets

Get Up Sit Ups and Presses...
Do 1 Get Up Sit Up with 5 Presses at the top
Do 1 Get Up Sit Ups with 4 Presses at the top (on the same side)
Work your way down to 1 Press then switch hands and repeat on the other side

On your back do 20 seconds of each of the following...
V's (make a V shape with your legs using your abdominals to pull your legs up without touching them to the floor)
Circles Right
Circles Left
Scissors
Bicycles Forward
Bicycles Backward
Front Plank
Right Side Plank
Front Plank
Left Side Plank

Windmills and Presses...
Do 1 Windmill with 5 Presses at the top
Do 1 Windmill with 4 Presses at the top
Repeat on the same arm down to 1 rep then switch arms and repeat.

Go back and repeat the series of floor exercises

Cross Cleans and Presses...
Do 1 Cross Clean with 5 Presses at the top
Do 1 Windmill with 4 Presses at the top
Repeat on the same arm down to 1 rep then switch arms and repeat.

End:

Repeat the series of floor exercises one more time.