Workout of the Week Jan 09 2

Here is a workout we did in class this week. We were concentrating on back to back exercises with no rest in between. Take your 1-2 minute rest at the end of each round.


Round 1: 2-3 Sets

A. Tactical Lunges with the kettlebell (1 minute)

B. Hindu Pushups (30 seconds)



Round 2: 2-3 Sets

A. Squat/Catch/Squat (45 seconds)

B. 1/2 Turkish Get up with Chest Press at the bottom (1 minute per side)



Round 3: 2-3 Sets

A. 1-Leg Deadlift (6 reps each leg...done slow and precise)

B. Russian Twists (30 seconds)



Intervals:

4 Rounds of 3-Bell Swings:

Start with 3 bells...1 heavy, 1 medium, 1 lighter...Example: 20 kg, 16 kg, 12 kg

Do 10 swings with each bell, heavy to light...rest 30 sec-1 min only after all 30 reps are complete

Repeat







Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.