April 30, 2014 Sam Mugavero

05/01/2014 – May…already!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED:  Jump Rope, Kettlebell

#1: Complete as many rounds as possible in 12 minutes

30 Jump Rope Skips

5 One Arm Kettlebell Swings (right arm)

5 One Arm Kettlebell Rack Position Lungestep (right arm, right leg)

5 1-Arm Kettlebell Thrusters (right arm)

30 Jump Rope Skips

5 One Arm Kettlebell Swings (left arm)

5 One Arm Kettlebell Rack Position Lungestep (left arm, left leg)

5 1-Arm Kettlebell Thrusters (left arm)

***Rest 2 minutes then***

#2: Tabata! Complete 8 rounds (20 seconds work, 10 seconds rest per round) alternating each round between the two exercises.

Kettlebell Heartbeats

Kettlebell Skull Crusher   

Record your rounds.

The 15-day Swing into Summer Challenge is coming 5/5/2014. Are you in?

Get the details HERE!