December 11, 2015 Sam Mugavero

12/11/2015: Kettlebell Workout with Broad Jumps and Crawling

 

Good to luck to our runners in the Bedford Dasher 5K tomorrow! There is still time to sign up and race. Here’s the link to register and I hope to see many of you there!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

Complete 4 Rounds of the following

1 Kettlebell Goblet Cleans

3 Goblet Squats

5 Russian Kettlebell Swings

10 meters Broad Jumps

10 meters Crawl (any style – click link for a video of variations)

FRIDAY FlAB AWAY

1 minute Hollow Body Hold

1 minute Superman Hold

Record your results. Logging your workouts is important so you can track progress.