10/4/10 Workout of the Day

Fitness XT
Lower Focus Workout

You will need a moderate and a heavy kettlebell.

Warmup:

Figure 8 x30 seconds
Bodyweight Squats x20
Figure 8 x45 seconds
Alternating Forward Bodyweight Lunges x10 L/R
Figure 8 x1 minute

Workout:

Sumo Squats x20
Heavy Two Hand Hardstyle Swings x20
Single Arm Sumo Squats x10 L/R
Heavy One Hand Hardstyle Swings x10 L/R

Alternating Forward Bodyweight Lunges x1 minute

Two Hand GS Deadlift x20
Off the Floor Cleans x10 L/R
Single Arm GS Deadlift x10 L/R
Off the Floor Cleans x10 L/R

Alternating Step Back Bodyweight Lunges x1 minute

Sumo Squats x10
Heavy Two Hand Hardstyle Swings x10
Single Arm Sumo Squats x5 L/R
Heavy One Hand Hardstyle Swings x5 L/R

Alternating Forward Bodyweight Lunges x30 seconds

Two Hand GS Deadlift x10
Off the Floor Cleans x5 L/R
Single Arm GS Deadlifts x5 L/R
Off the Floor Cleans x5 L/R

Alternating Step Back Bodyweight Lunges x30 seconds

End:

Moderate Bell Swings x2 minutes...
Two Hand x30 seconds
Right x30 seconds
Left x30 seconds
Alternating x30 seconds