Synergy Kettlebell Boot Camp 072809

"Sensational Legs For You & For Me!"

Tonight's Trivia: Which nut has the most Omega-3?
Answer: Walnuts

Warm-up:
Jog 2 Laps
2 Min. 2 Hand Swings
Jog 1 Lap
1 Min. 2 Hand Swings
Jog 2 Laps
2 Min. Burpees

Workout: 1 Round- After each minute 15s of Active Rest is performed and then directly on to the next movement.
*All Movements are 1 min. except for the the last which is Tabatas.

1. Forward Walking Lunges
2. Trunk Rotating Close Squat- stand with feet together and rotate hips on the down
3. Lateral Lunges
4. Static Squats- hold in downward position
5. Jumping Lunges
6. Chair Body Squats- while sitting down into the chair position raise arms overhead
7. Sumo Deadlift Highpull
8. Overhead Lunges- R&L
9. Jumping Squats
10. Reverse Walking Lunges
11. Lunge (Up/Dwn Split) Squats- stand in the lunge position and squat
12. Mixed Tabata Squat & Lunge Burst- (20s of work, 10s of rest)- 4 minutes

For The Tabata Intervals Perform: BW Squats, Fwd Lunges, Close Feet Fish Squats, Rvs Lunges, Prisoner Squats, Warrior II, Chair Pose

Then:
Jog 2 Laps

Cooldown:
Synergy Yoga


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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