July 4, 2012 Sam Mugavero

07/05/2012 – The day after…

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

Today’s workout requires the use of one kettlebell. Some movements will involve both arms, while others will rely on the strength and stability of a single arm. Choose your weight wisely and be ready to keep the intensity high throughout the workout. This workout was inspired by Maureen and Chantel at Atlanta Speedbells. Give them some love on Twitter (@speedbells) or Facebook (http://www.facebook.com/Speedbells).

#1

2 Rounds:

45 seconds 1-arm Kettlebell Swings  (right)

45 seconds One Arm Kettlebell Suitcase Deadlifts (right)

45 seconds 1-arm Kettlebell Swings  (left)

45 seconds One Arm Kettlebell Suitcase Deadlifts (left)

Rest 1 Minute between rounds

#2

2 Rounds:

45 seconds Kettlebell Burpees to Sumo Deadlift High Pulls

45 seconds Lateral Jumps  over Kettlebell

45 seconds Kettlebell Snatch (right)

45 seconds Kettlebell Snatch (left)

Rest 1 minute between rounds

#3

2 Rounds:

45 seconds One Arm Kettlebell Push Press (right)

45 seconds 2-arm Russian Kettlebell Swings

45 seconds One Arm Kettlebell Push Press (left)

45 seconds 2-arm Russian Kettlebell Swings

Rest 1 minute between rounds

***Bonus:  50 Windshield Wipers (Floor)

Post any comments about the workout.  Please “LIKE” the workout if you performed it!

Comment (1)