February 1, 2014 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:  Jump Rope, Kettlebell

Complete 3-5 Rounds of the following depending on your fitness level. Once you finish the jump rope portion, try not to put the Kettlebell down for the duration of the round. Rest exactly 1 minute between rounds.

50 Double Unders (sub 10 double under attempts and 65 single Jump Rope Skips)

20 Kettlebell Swings (AMERICAN)

20 Kettlebell Heartbeats

20 Kettlebell Split Squat (10 per leg – hold KB in the same hand as front leg)

20 Kettlebell Figure 8

20 Kettlebell Slingshot (10 each direction)

Record your time.

“Flexuary” Stretch and Mobility Challenge – Day #4:


Spend 5 minutes working on your hamstring flexibility. If you need some ideas, check out this article and video tutorial for stretching the hamstrings.