January 29, 2014 admin

01/31/2014

FRIDAY WORKOUT

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

EQUIPMENT NEEDED:  Kettlebell

Complete 4 rounds of the following. For each exercise, you will work 45 seconds and rest 15 seconds.

Russian Kettlebell Swings

Donkey Kicks  (Over the KB)

Lunge steps with Kettlebell Pass Through

Kettlebell Ballistic Hand Picks

Record the weight of your kettlebell and the total number of reps you performed.

FRIDAY FlAB AWAY!

Complete 11-9-7-5-3-1 reps of

Russian Twists(Use 1 DB, each side = ½ rep)

Plank Jacks

Flutter Kicks (each foot = ½ rep)

Have a great weekend! It’s going to be sunny and warm tomorrow, so get out and run, walk, or play!