10/7/2010 Workout of the Day

Fitness XT
Lower Focus Workout

You will need double moderate kettlebells and a heavy kettlebell.

Warmup:

Alternating Forward Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x10 L/R
Bodyweight Squats x1 minute
One Hand Hardstyle Swings x15 L/R
Alternating Step Back Bodyweight Lunges x1 minute
One Hand Hardstyle Swings x20 L/R

Workout:

Single Bell Front Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Front Squats x20
Double Bell Swings x20

Lunge Jumps x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes

Single Bell GS Deadlifts x10 L/R
Single Bell Swinging Cleans x10 L/R
Double Bell GS Deadlifts x20
Double Bell Swinging Cleans x20

Jump Squats x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes

Single Bell Sumo Squats x10 L/R
Single Bell Two Hand Hardstyle Swings x20
Double Bell Sumo Squats x20
Double Bell Swings x20

Mountain Climbers x20 seconds ON 10 seconds OFF
x4 sets = 2 minutes

End:

Overhead Quarter Squats x10 L/R
x3 sets