02/09/2017: Kettlebells and Flab Away for your FriYAY!

Speaking of Kettlebells...don't forget to come out to the Smugs Fitness lab located in KIRKWOOD tomorrow at 9:00 AM for Coach JoAnna's Kettlebell Class! Sign up in advance as space is limited to 10 participants. CLICK HERE TO REGISTER.

Workout #40 of 365 (2018)   


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Climb the ladder! Complete as many rungs as possible in 15 minutes

Rung #1:

1 Pushups

2 Goblet Squats

3 Kettlebell Swings

Sprint 100 yards

Rung #2:

2 Pushups

4 Goblet Squats

6 Kettlebell Swings

Sprint 100 yards

…Rung #3 is 3/6/9…continue adding reps in that manner until time expires.


Complete as many rounds as possible in 3 minutes

20 Scissors (per leg)

8 Pushup-to-Plank

Record any modifications you used to complete this workout and the weight of your kettlebell.

Workout Date: 
Friday, February 9, 2018