10/20/2010 Workouut of the Day

Fitness XT
Core Focus

You will need a light and double moderate kettlebells.

Warmup:

With your double bells...
Side Bends x1 minute
Then immediately Farmers Walk x1 minute
Repeat x3 sets

Workout:

Complete the following exercises STANDING:
Ribbons x1 minute
One Hand Hardstyle Swings x30 seconds L/R
Woodchoppers x30 seconds L/R
One Hand Hardstyle Swings x30 seconds L/R
Upright Rows x1 minute
One Hand Hardstyle Swings x30 seconds L/R

Front Plank x1 minute

Complete the following exercises KNEELING:
Ribbons x1 minute
Alternating Off the Floor Cleans x1 minute
Woodchoppers x30 seconds L/R
Alternating Off the Floor Cleans x1 minute
Upright Rows x1 minute
Alternating Off the Floor Cleans x1 minute

Front Plank x1 minute

Complete the following exercises SEATED (on floor, not chairs - sitting on chairs is not working out!)
Ribbons x1 minute
Two Hands on bell Get Up Sit Ups x1 minute
Woodchoppers x30 seconds L/R
Two Hands on bell Get Up Sit Ups x1 minute
Upright Rows x1 minute
Two Hands on bell Get Up Sit Ups x1 minute

Front Plank x1 minute

End:

Alternating Get Up Sit Ups (1 rep L/R back and forth) x3 minutes