Wed., Sept. 9, 2015

Workout of the Day

A.
Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

LW: 15# DB

B.
Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

CW: 50 cal., 102 Squats, 29 Burpees

LW: 36 cal.,  117 Squats, 34 Burpees

C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

CW: 45# DB

LW: 25# DB