Synergy Kettlebell Boot Camp "Lunge Day" 092209

"Welcome To Lunge Day!"

Warmup: S30 x 4

Mountain Climbers

Gestapo March

Spiderman Pushups

3 Point Hip Thrusts

Your Fat Blaster: R2, (R1 is straight thru and R2 is reverse thru), M1 between rds.

1. Tabata Up-Down (in place lunges w/ leg staying out)- M4 (20s work/ 10s rest)

Then:

2. Walking Lunge (Forward and Reverse)- long length 2x

3. Side Lunges- M1

4. Overhead Kettlebell Lunges- short length 2x (each arm one length)

5. Flying (lateral raise) Forward In Place Lunge- M1 (each time you lunge down both arms go up to shoulder level and then back down to your sides when standing back up.)

6. "Crane" or High Heel Lunge (extend leg up behind you as high as you can after each step activating the glutes)- short distance 2x

7. Static Hold Lunge- M1 for each leg (hold in the down lunge position with perfect posture)

FINAL LUNGE-

Group Jumping Lunges For Endurance

-Last “Lunger Standing” rules-

Cooldown:

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