5 Push up Burpees
5 Double Handed Kettlebell Swings
5 Bottoms up Thrusters
Repeat this until you have done 75 of EACH EXERCISE. It will be a total of 15 sets. time yourself and see how long it takes you to do your first 5 sets, then try to beat your time on the following 10 sets. If you don’t beat your time: you have to do another 5 sets of it!
Approximate time: 15-20 minutes. Enjoy!!
Use a traditional medicine ball or “D-ball” ( a ball that doesnt bounce). Lift the ball directly over your head and slam the ball to the ground as hard and fast as you can. Since the ball does not bounce make sure as you slam it you get into a full squat right away so you can pick it up with no stress on your back. Repeat as fast as you can.
Use a weight you feel appropriate. Hold the Kettlebell with two hands and sit back into a squat. Thrust your hips forward as hard as you can locking your legs out at the top. Let the Kettlebell fall back between your legs and thrust your hips forward again. (your arms are used to hold on to the Kettlbell, NOTHING ELSE. This is not a shoulder raise).
Hold the Kettlebell and bring it right under your chin. Squat with the Kettlebell still just about under your chin, explode out of the squat and press the Kettlebell directly over your head, bring the Bell back down to your chin and continue into another squat and repeat.
Filed under: Fitness