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 the following:
#1: Complete as many rounds of the following complex as possible in 5 minutes
Right arm
3 One Arm Kettlebell Swings– 1 Kettlebell Clean– 5 One Arm Kettlebell Press
Left arm
3 One Arm Kettlebell Swings– 1 Kettlebell Clean– 5 One Arm Kettlebell Press
Completing on both arms = 1 Complex
***Rest 90 seconds before beginning #2***
#2: Goblet Squat-Swing Ladder
Complete as many rounds as possible in 7 minutes
Round #1: 2 Goblet Squats, 4 Russian Kettlebell Swings
Round #2: 4 Goblet Squats, 8 Russian Kettlebell Swings
Round #3: 6 Goblet Squats, 12 Russian Kettlebell Swings
Round #4: 8 Goblet Squats, 16 Russian Kettlebell Swings
Rounds #5-?: +2 Goblet Squatsand +4 Russian Kettlebell Swingsto the previous round.
Record your rounds for the #1 and #2.
FRIDAY FlAB AWAY!
Complete 30 Dead Bugs (each side is ½ rep). Focus on a controlled, slow pace with excellent form. If your form deteriorates, stop working. The form and pace are more important than the quantity.
Have a nice weekend!