Fitness XT
Lower Focus Workout
You will need double moderate kettlebells.
Warmup:
Bodyweight Squats x10
Two Hand Swings x30 seconds
Goblet Squats x10 reps
One Hand Swings x30 seconds L/R
Front Squats x10 L/R
Alternating Swings x10 seconds
Double Front Squats x10
Double Swings x30 seconds
Workout:
One Hand Swings x10 L/R
Front Squats x10 L/R
Double Swings x15
Double Front Squats x15
Windmills x10 L/R
Off the Floor Cleans x10 L/R
Squat Thrusters x10 L/R
Double Cleans x15
Double Squat Thrusters x15
Windmills x10 L/R
Push Press x10 L/R
Overhead Quarter Squat x10 L/R
Double Push Press x15
Double Overhead Quarter Squat x15
Windmills x10 L/R
Wash, Rinse, and Repeat replacing the Windmills with Get Up Sit Ups
Challenge:
5 minutes of single bell squats anyway you can get there...
Front Squats, Goblet Squats, Back Squats, etc...
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