December 15, 2015 Sam Mugavero

12/15/2015: The 12 Kettlebell Days of Christmas!

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

“The 12 Kettlebell Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 5 you will do: 5 KB Snatch, 4 KB Thrusters, 3 KB Windmills, 2 KB Clean and Press, and 1 100-Yard Sprint.

1 100-Yard Sprint

2  Kettlebell Clean and Press  (per arm)

Kettlebell Windmill (per arm)

4  1-Arm Kettlebell Thrusters (per arm)

Kettlebell Snatch  (per arm)

One-Arm Kettlebell Front Squats  (per arm)

Kettlebell Situps

8  Kettlebell Ballistic Hand Picks (per arm)

One Arm Kettlebell Swings (per arm)

10 Kettlebell Split Squat (per leg)

11 Kettlebell Heartbeats

12 One Arm Kettlebell Push Press (per arm)