May 19, 2016 admin

05/22/2016: Groundwork, Kettlebell Swings, Goblet Squats

When the coach tells you to hold a pair of #kettlebells for a minute immediately after you just did an 1 minute effort on the #airdyne, there's no place to go except Zen. Looking strong (as usual), Ladies!

Workout #143 of 366 (2016)

SUNDAY 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

25 minutes of work (repeat the sequence as much as you feel you need)

45-60 seconds Crawl 

8-12 reps Goblet Squats

20-30 seconds Hollow Body Hold

15-25 reps Russian Kettlebell Swings

1 minute Bird Dogs  (hold left leg + right arm)

1 minute Bird Dogs  (hold right leg + left arm)

Record the work you did, modifications you made, and weight used.