ROD 123112
ROD
Monday, 31Dec12
NO CLASSES TODAY
New Years Eve
For those of you that have a Kettlebell at home… this is for you. This is a strictly strength ROD. You should run, skip rope or perform some cardio-like activity after. No recovery time between super-sets 2&3, go from one to the other.
* On the Bulgarian Squats hold the KB in a goblet style position.
Complete 3 sets of exercise 1 and then perform 2 Super-sets of exercises 2 and 3.
- *Bulgarian Split Squat: 3 sets ×8 reps (each leg 30 sec recovery between) (one foot on a bench, sofa, chair)
- Single Leg Kettlebell Deadlifts: 2 sets × 15 reps (each leg)
- KB Bent Over Row: 2 sets × 15 reps (each side)
Then rest for 1 minute and…
Complete 3 sets of exercise 1 and then perform 2 Super-sets of exercises 2 and 3.
- KB Swings 3 sets × 20 reps (30 sec recovery between)
- Military Press (double or single KB): 2 sets × 12 reps (ea side)
- KB Lateral Lunges (side to side goblet style hold): 2 sets ×15 reps (ea side)
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