Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Core Focus Workout
Warm up:
1 Cross Clean L/R with 1 burpee in between x 30 = Ouch!
Rest
Bear Crawls with Row x 5 L/R then 10 knee ins/outs…4,3,2,1

Work Out:
Get up Sit ups… choose your weapon!...May need a butt pad!
With 1 Kb held by horns either overhead or at chest or 1 Sandbag

…..At Top of Sit up Lean back slightly and do 5 frog kicks
X 5 sets
Superset with Below**
Repeat but do 5 bicycle forward & Backwards at top
X 5 sets
Superset with Below**
Repeat but do 5 Scissor Kicks at top
X 5 sets
Superset with Below**
**Superset for above Exercises: Squat Thrusters…
Starting out of a Cross Clean and add 1 Windmill at the Top
X 5 L/R
Rest

Then, 2 Handed Swings x 10 with 1 Kb grabbed by horns and do Overhead Wood Chops x 5
X 5 sets non-stop = 50 Swings & 25 Wood Chops!
Rest

Liberty Ab Torture: Laying on mat with two Kettlebells pressed overhead: Perform these sets non-stop with bells pressed: leg circles right x 10, leg circles left x 10, leg scissors x 10, frog kicks x 10, Flutter kicks x 10, hold feet 6” off floor to center, raise legs then lower to right angle 6” off of floor, raise legs then lower to left angle 6” off of floor, back to center and hold feet 6” off floor …keep going if you can! = OUCH!

End/If time:
Plank for 1 minute Center, 30 Seconds Left, 30 seconds right.
Done!

Don’t Yack up the Xmas Cookies!