November 6, 2012 Sam Mugavero

11/07/2012

 

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)

Workout: Tabata Kettlebellin’  – Cure for the Election Day Hangover

Using the Tabata Protocol, complete 8 rounds of each exercise (in order). A round is 30 seconds long and consists of 20 seconds of work and 10 seconds of rest. The total time for each movement (all 8 rounds) is 4 minutes. There is NO rest between movements, so no dilly-dallying!

One Arm Kettlebell Swings (Right Arm)

Kettlebell Figure 8

Speed Skaters

Kettlebell Windmill  (Alternate arms each round)

One Arm Kettlebell Swings (Left Arm)

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