October 8, 2015 admin

10/09/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell

“Tabata Twist!”Click the link to read about the Tabata Protocol.

1 minute Russian Kettlebell Swings

4 minutes Tabata Kettlebell Skull Crusher         

1 minute Russian Kettlebell Swings

4 minutes Tabata Kettlebell Heartbeats

1 minute Russian Kettlebell Swings

4 minutes Tabata Goblet Squats

1 minute Russian Kettlebell Swings

Record the weight of your Kettlebell(s) used.

ABtober Workout #9:

3 rounds:

10 Spiderman Plank (each leg is 1/2 rep)

20 Weighted Side Bends(10/side – use KB)