Warm up:
*30 jumping jacks
*30 squat jacks (jumping jack but squatting half way down)
*30 plank jacks
Repeat x 3
Workout:
One medium kettlebell
*Swings x 15
*Goblet squat x 15
Rest 30 seconds
Repeat x 4
-Then-
Medium kettlebell in each hand
*Squats (kettlebell by your side) x 15
*Lunge x 20 (kettlebell by your side/10 ea.
leg)
Rest 30 seconds
Repeat x 4
-Then-
Heavy kettlebell in each hand
*Farmer walk the length of Forge.
*Do as many push ups as possible from your kettlebells
Repeat x 4
No rest between these sets
Done.
Workout developed by John Buck, owner/partner, Forge. LLC
Consult your physician before implementing any exercise or nutritional plan.
