June 23, 2016 Sam Mugavero

06/24/2016: Kettlebell Workout and some Friday Flab Away Action!

Leah working hard on the 4-Bell Kettlebell Ladder yesterday. 4 Rounds of 24 Kg (2 swings) – 20 Kg (5 swings)  – 16 Kg (8 swings) – 12 Kg (11 swings). In this picture, she's starting the descent on one of her 20 Kg swings.

Workout #176 of 366 (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Kettlebell.

Complete as many rounds as possible in 12 minutes

15 Russian Kettlebell Swings

5 Goblet Squats

3 Pushups

Sprint 100 Yards

Record your rounds completed and weight of Kettlebell.

FRIDAY FLAB AWAY!

Complete 3 rounds:

30 seconds Hollow Body Hold

30 seconds Superman Hold