August 18, 2016 admin

08/19/2016: Kettlebell Swings, Cleans and Presses! Friday Flab Away!

Atu rocking some carries as part of his workout! He makes that shirt look good!

Workout #229 of 366 (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

Complete 4 Rounds of the following 3-minute workout.

In 3 minutes, complete

12 Pushups

then…

As many rounds of the following as possible in the remaining time           

9 Kettlebell Swings  (strong arm)

3 Kettlebell Clean and Press (strong arm)

9  Kettlebell Swings  (stronger arm)

3 Kettlebell Clean and Press (stronger arm)

***Rest 1 minute***

Record your total rounds.

FRIDAY FlAB AWAY!

4 minutes (alternating between exercises every 30 seconds)

Plank Drags

Scissors

Have a nice weekend!