November 16, 2015 Sam Mugavero

11/17/2015: Bodyweight Blaster with a side of Kettlebells!

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED: Kettlebell

Complete 2 Rounds of the following two 4-minute Workouts

#1: 4 Minutes of Bodyweight Blasting (adapted from Craig Ballentyne’s 4 minute Belly Fat Destroyer Circuit)

20 seconds Squats, 10 seconds Squat Hold

30 seconds Total Body Extensions

20 seconds Squats, 10 seconds Squat Hold

30 seconds Pushups

20 seconds Squats, 10 seconds Squat Hold

30 seconds Mountain Hoppers

20 seconds Squats, 10 seconds Squat Hold

30 seconds Total Body Extensions

REST 1 minute, then do #2.

#2:  4 Minutes of Kettlebell Sauce!

30 seconds One Arm Kettlebell Swings (strong)

30 seconds Kettlebell Press (strong)

30 seconds One Arm Kettlebell Rack Position Lungestep  (strong)

30 seconds Kettlebell Ballistic Hand Picks

30 seconds One Arm Kettlebell Swings (stronger)

30 seconds Kettlebell Press (stronger)

30 seconds One Arm Kettlebell Rack Position Lungestep  (stronger)

30 seconds Kettlebell Ballistic Hand Picks

Rest 1 minute, then do #1.

Record your weight used.