April 19, 2009

This was a great workout for Saturday morning. On your own as fast as you can complete it.

• 30 Push Ups
• 10 Burpees or Squat Thrust
• 60 Prisoner Lunges (30 r, 30 l)
• 10 Burpees or Squat Thrust
• 60 2 - Hand Kettlebell Swings
• 10 Burpees or Squat Thrust
• 60 Push Presses (30 r, 30 l)
• 10 Burpees or Squat Thrust
• 60 Spiderman Climbs (30 r, 30 l)
• 10 Burpees or Squat Thrust
• 60 Snatches (30 r, 30 l)
• 10 Burpees or Squat Thrust

I great way to do the single arm and single leg exercises is doing ladders up and ladders down.

For example Snatches: 1 snatch right, 1 snatch left, 2 snatches right, 2 snatches left, 3 snatches right, 3 snatches left keep working your way up the ladder to 5 reps per side. Repeat 5 reps right, 5 reps left. Then work your way down the ladder 4, 3, 2, 1 each side. When completed that is 60 total reps 30 right and 30 left. The goal is to do it without ever setting the kettlebell on the floor.

You can use the same ladder method for the Prisoner Lunges, Push Presses and Spiderman Climb.

If you're not breathing heavy after this workout it's your own fault!!!