11/10/2017: Single Arm Kettlebell Work, Goblet Squats, and Flab Away

Consistency is the key to success.

Workout #311 of 365 (2017)        

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps(each foot).

EQUIPMENT NEEDED:  Box, Bench, Wall, Kettlebell

#1: Complete as many rounds as possible in 12 minutes

9 One Arm Kettlebell Swings  (strong arm)

7 Kettlebell Press  (strong arm)

5 Box Step-Ups

7 Kettlebell Press  (stronger arm)

5 Box Step-Ups

7 Goblet Squats

9 One Arm Kettlebell Swings (stronger arm)

#2: Complete 1 Round (5 minute CAP)

Run 350 meters

20 Goblet Squats

Run 350 meters

Record your total rounds for Part #1, weight used, and time for Part #2.

FRIDAY FlAB AWAY

5 Rounds

10 Spiderman Plank  (5/side)

10 Suitcase Crunches

Workout Date: 
Friday, November 10, 2017