Fitness XT
Lower Focus Workout
You will need a moderate and a heavy kettlebell.
Warmup:
Two Hand Swings x30
Mountain Climbers x30 seconds
Two Hand Swings x25
Mountain Climbers x25 seconds
Two Hand Swings x20
Mountain Climbers x20 seconds
Two Hand Swings x15
Mountain Climbers x15 seconds
Workout:
Two Hand Hardstyle Swings x1 minute
Forward Lunges x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Step Back Lunges x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.
Sumo Squats x30 seconds then immediately 30 seconds Heavy Two Hand Hardstyle Swings
Repeat x2 sets with no rest!
Repeat the above x3 sets
End:
10 GS Deadlifts L/R
10 Squat Thrusters L/R
20 Two Hand Hardstyle Swings
Rest.
5 GS Deadlifts L/R
5 Squat Thrusters L/R
10 Two Hand Hardstyle Swings
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