02 May Double Trouble
Equipment: First circuit Kettlebell Second circuit Dumbbells Workout 3 rounds of: 15 Kettle Bell Swings 15 push-ups 15 kick outs Sprint 30 yards THEN 3 rounds of: 20 Lunges while holding two Dumbbells overhead. Every 5 steps stop lunging and do 5 shoulder press 20 Skier Lunges (side-to-side) 20 Russian Twists holding a dumbbell Sprint 30 yards Explanation: This workout is called double trouble because it's two challenging circuits. This is a two-part workout comprised of two different circuits. Each circuit has three exercises followed by a sprint. Go hard on the sprints! That is not a rest, it should be the hardest part of the whole workout. During the first circuit- Make sure to keep your back straight, proud chest, and drive with your hips on the KB swings. Push-ups are self explanatory. Kick-outs are when you start in a high plank position and in one motion bring both of your feet up to your hands such that your heels are planted on the ground next to your hands. Then you jump backwards and extend you legs back into the high plank position...that's one rep During the second circuit- You are lunging while holding two dumbbells over your head. This requires balance and flexibility. Every 5 steps stop lunging and do 5 shoulder presses, bringing both dumbbells down to your shoulders and raising them back up. If holding it over your head/pressing them is too hard, just hold the dumbbells by your side and lunge. A skier lunge is where you leap side to side from one leg to the other holding no weight. Explode sideways each time.