05/18/2018: Kettlebells for a Booty-ful Weekend!

Leslie...you're not supposed to nap on the Airdyne! 

Workout #138 of 365 (2018)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED: Kettlebell.

Complete the following (in order, TIME CAP = 20 minutes, if you finish prior to 20 minutes, start at the bottom and go back up to top OR REST!)

Run or Row 1000 meters (3 laps at Barrett Park)

50 Hand-to-Hand Kettlebell Swings

35  Squat Thrusts

15  Kettlebell Reverse Lunge (Goblet Hold)(*per leg)

Run or Row 670 meters (2 laps at Barrett Park)

35 Hand-to-Hand Kettlebell Swings

20  Squat Thrusts

10  Kettlebell Reverse Lunge (Goblet Hold) (*per leg)

Run or Row 335 meters (1 lap at Barrett Park)

20 Hand-to-Hand Kettlebell Swings

10  Squat Thrusts

Kettlebell Reverse Lunge (Goblet Hold) (*per leg)

FRIDAY FLAB AWAY!

3 Rounds

30 seconds Scissors

30 seconds Spiderman Plank

30 seconds REST

Record your time/work completed and the weight used. Remember…count your swings if you’re a doing the Swing into Summer Challenge!

Workout Date: 
Friday, May 18, 2018