Synergy Kettlebell Kamp "Lunge Day 2.0" 101209

"Lunge Day 2.0"

Kamp Trivia: What is the world's smallest grain?

Answer: Teff, from Ethiopia, and in my opinion
it's one of the best tasting grains too!

Warmup: S20 x 5 
High Knees
2 Hand Swings
V-Stand Pushups



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

During lunge movements #2 through #8 you will perform as follows: M1(S25 + S10[active rest] + S25) each

*Each lunge will be performed twice a minute for 25 seconds with a brief 10 second active rest, to get the lactic acid out, in between. So essentially each round is 11 minutes long when combined with Tabata Lunges, which is a 4 minute set, and then each of the others which are all 1 minute a piece.

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

Then:

2. Walking Lunge

3. Side Lunges

4. Overhead Kettlebell Lunges

5. Flying (lateral raise) Forward In Place Lunge- (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)

7. Static Hold Lunge- (hold in the down lunge position with perfect posture and arms stretched straight at shoulder level with one in front of you and one going behind)

8. Jumping Lunges


Cooldown:
Synergy Yoga