February 12, 2016 Sam Mugavero

02/12/2016: Kettlebell Swings, Squat Thrusts, Friday Ab Work!

Workout #43 of 366(2016)   

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell or None.

Complete the following as quickly as possible (15 minute Cap). Swings should be heavy!

50 Squat Thrusts

25 Russian Kettlebell Swings / Total Body Extensions

40-Yards Crawl (any style – click link for a video of variations)

20 Russian Kettlebell Swings / Total Body Extensions

30 Split Squats  (15 per leg) 

15 Russian Kettlebell Swings / Total Body Extensions

20 Star Jumps

10 Russian Kettlebell Swings / Total Body Extensions

10 Pike Pushups

5 Russian Kettlebell Swings / Total Body Extensions

Record your time.

FRIDAY FlAB AWAY

Complete 3 Rounds as quickly as possible

5 Tall Plank to Downward Dog

10 Side Plank with Leg Lift  (5 per side)

20 Supine Bicycle (per side)

Have a lovely weekend!