Kettlebell Kamp 052109

Warm-up:
25x Squats
25x Pushups
Arm Circles and Groin & Hip Stretches

Workout: 3 Rounds of all circuits, 45s/15s
(Perform 3 rounds of each circuit prior to moving to the 2nd circuit)

Circuit 1:
Hindu Squats
2 Laps Running
Hindu Pushups
No Pushup Burpees

Circuit 2:
4 Laps
Situps
Lunge Up/Dwns (in place lunges w/o bringing legs back each time)- R & L

Abs-
1. 50x Superman Crunches

2. 30x 3 Position Suicide Crunches or Partner Crunches- you lay on your back with your partner standing over you.  While holding onto your partner's ankles bring your legs up together and straight so that your partner can toss them back down without you touching the ground.  Let your partner know if you want them to toss harder or lighter. Use 3 positions with 10 reps of each.  1. Straight forward and down, 2. rightside, and 3. leftside

3. 50x Superman Crunches

Cooldown:
Synergy Stretch
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
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Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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