December 12, 2014 Sam Mugavero

12/16/2014 – 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)

6  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)

Record your time to compare for next year and don't forget to look at your time from last year too!