10/18/2010 Workout of the Day

Fitness XT
Lower Focus
You will need a moderate and a heavy bell.

Warmup:

30 Two Hand Hardstyle Swings
30 Bodyweight Squats
25Two Hand Hardstyle Swings
25 Kbell Goblet Squats
20 Two Hand Hardstyle Swings
20 Jump Squats

Workout:

Forward Lunges Left x15
Overhead Quarter Squats Left x15
Forward Lunges Right x15
Overhead Quarter Squats Right x15

2 minute Bodyweight Sprint...
Mt. Climbers x20 sec ON 10 sec OFF x4 sets

Step Back Lunges Left x15
Single Arm Sumo Squats Left x15
Step Back Lunges Right x15
Single Arm Sumo Squats Right x15

2 minute Bodyweight Sprint...
Jump Squats x20 sec ON 10 sec OFF x4 sets

Side Lunge Left x15
Overhead Quarter Squats Left x15
Side Lunge Right x15
Overhead Quarter Squats Right x15

2 minute Bodyweight Sprint...
Lunge/Scissor Jumps x20 sec ON 10 sec OFF x4 sets

Front Squats Left x15
Single Arm Sumo Squats Left x15
Front Squats Right x15
Single Arm Sumo Squats Right x15

2 minute Bodyweight Sprint...
Burpees x20 sec ON 10 sec OFF x4 sets

End:

5 Overhead Quarter Squats L/R
5 Single Arm Sumo Squats
Then repeat for 4, 3, 2, 1