December 15, 2013 Sam Mugavero

12/17/2013 – The 12 Days of Christmas Part 2 (KB Style)

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)

Record your time to compare for next year!

Congrats to our age group winner at the Bedford Dasher 5K this past Saturday! Kmass, Ben S. and Jane G. all came home with some bling! Nice work!