November 18, 2014 admin

11/20/2014

THURSDAY 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)

EQUIPMENT NEEDED: Kettlebell

“300 Swings”

Complete the following as quickly as possible

10 rounds:

30  Russian Kettlebell Swings

Sprint 100 yards

Record your time.

***Note: 300 Swings is a very large quantity. If you are just getting back into exercise, cut the reps down to 10, 15, or 20/round. There is no reason to overdo it! Another option is to cut the rounds down to 3-5 rounds instead of 10. Be smart and suppress your ego!***

WHY SHOULD WE SWING THE BELL? (read)