Plan D Day 81

Ugh. Up too late last night. But, I do have a draft of the Christmas story for 2016.

Yesterday the kettle bell workout was tested out and refined. The results of what I’m doing going forward to the December 13 finish line are shown below. Muscles in odd places are hurting.

I want to try this routine out today, but I’m kind of cooked around the edges. We’ll have to see.

Kettle Bell Workout Routine #2

Warm up – 5 minutes stair master

1. Kettle bell Swings – Green – 25 reps 3 sets
2. Farmers carry: use the two large Green kettle bells and carry them at your sides as you walk for 60 steps before setting them down. All about posture on this one! Keep those shoulders back!
3. Kettle bell jump jacks! With the blue kettle bell do the regular kettle bell swing but add a jump every time you bring the kettle bell up, be sure to move your feet back to avoid having the kettle bell hit you on the way down! 10 reps, 3 sets.
4. Kettle bell squat and bicep curl: into a sumo squat, place your elbows on the inside of your thighs and hold the squat position, grab the small kettle bell (purple) and curl it up 10 times, hold the kettle bell bottom-up
5. Burpees with kettle bells: 2 blue kettle bells in either hand, bend to set them on the ground and hold onto them as you complete a jump back into a Burpees. Remember to keep your butt down and jump so your feet are almost between your hands (like in yoga). Keep your back straight! 10 reps, 3 sets.
6. Kettle bell squat and press: start with the basic kettle bell squat and when you come into standing position you toss the kettle bell up slightly to catch it by the side handle bars before raising it overhead in a shoulder press. Use the blue kettle bell. 10 reps, 3 sets
7. Kettle bell swing and punch – 10 per side – pink