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Tuesday, December 15, 2009

Metabolic Conditioning Workout

Warm-up
25 Simple Circles w/ Indian Clubs (1lb women, 2lbs men)
25 Kettlebell Figure 8s (4kg women, 12kg men)
25 Spin-n-Draws w/ Indian Clubs (1lb women, 2lbs men)
25 Kettlebell Swings (8kg women, 16kg men)
Repeat for 3 sets

Rest 2 minutes

Workout
50 Jab-Cross Combinations on bag
10 Kettlebell Clean & Press each side (4kg women, 12kg men)
25 Shin Kicks on bag each leg
10 Strap Body-Rows (60 degree women, 90 degree men)
Repeat fo 3 sets

Rest 2 minutes
20 seconds of Rope Alternating Waves
10 seconds rest
20 seconds of Rope Alternating Waves Seated
10 seconds rest
Repeat for 4 minutes
Rest 2 minutes
Cool-down
10 Downward Dog to Cobra
10 Prayer Twists
Repeat for 3 sets

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