June 28, 2016 Sam Mugavero

06/29/2016: Kettlebell Swings, Speed Skaters, T-Planks, and Star Jumps!

Dave (left) battling the ropes in his yard and Megan (right) doing some early morning battling in the Smugs Fitness Lab. 

Workout #181 of 366 (2016)

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell.

Complete 4 Rounds of the following

40 seconds Russian Kettlebell Swings, 20 seconds REST

40 seconds Speed Skaters, 20 seconds REST

40 seconds T-Plank Rotations, 20 seconds REST

40 seconds Star Jumps, 20 seconds REST

1 Minute WALK

Record the weight of your kettlebell and any modifications you made to the workout.