November 19, 2014 admin

11/30/2014 – Later, November!

SUNDAY 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, Jump Rope

#1:  Complete as many rounds of the following as possible in 14 minutes

50 Jump Rope Skips

10 Kettlebell Clean and Press(5 per arm)

10 Kettlebell Heartbeats

10 Kettlebell Split Squat(5 per leg)

**Rest 2 minutes***

#2:  Complete 3 rounds as quickly as possible

15 Mountain Hoppers (each leg is ½ rep)

15 Plank Jacks

15 Glute Bridges

Record your rounds for #1 and your time for #2.