February 5, 2012 Sam Mugavero

02/06/2012

MONDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout: As I am always looking for new ways to get you into the best shape of your life while still maintaining a commitment to fun, intense, and scalable workouts, I thought it would be appropriate to spend 20 minutes with your favorite bell-shaped friend. Today’s workout was adapted from this month’s Men’s Health “15 minute workout”. I strongly recommend reading the article and viewing the pictures, but feel free to skip the reading and check out the video links for the exercises below. You should use a kettlebell weight that you can control with one arm. All reps of all movements should be performed as a complex straight through with rest only allowed when switching to your opposite arm.

Complete as many rounds of the following as possible in 20 minutes:

5 Reps Kettlebell SnatchRight Arm

5 Reps Kettlebell Windmill Right Arm

5 Reps One-Arm Kettlebell Front Squats Right Arm

5 Reps One-Arm Kettlebell Press Right Arm

Rest (if needed) and switch arms

5 Reps Kettlebell Snatch Left Arm

5 Reps Kettlebell Windmill Left Arm

5 Reps One-Arm Kettlebell Front Squats Left Arm

5 Reps One-Arm Kettlebell Press Left Arm

Rest (if needed) and switch back to the right arm

Any post game thoughts?