Conditioning Workout 3.2
Difficulty Level: 2/5
Equipment: 1 med kettle bell
Duration: 20-30 minutes
Round 1 or Warm-up: 5 minutes continuous work, rest as necessary
Jumping Jacks x 10
Prison Squats x 5
Supermans x 5
Push ups x 5
Leg Lifts x 5
Rest 1-2 minutes
Round 2: 5 minutes continuous work, rest as necessary
(all exercises his round have a 4 sec negative and 2 sec positive contraction speed)
Goblet Squats x 10
1 arm bent Rows x 6 /side
Cannonball Press x 8
KB Extension x 5
Rest 1-2 minutes
Round 3: 5 minutes continuous work, rest as necessary
(all exercises this round have a 4 sec negative and 2 sec positive contraction speed, except abs)
Romanian Deadlift x 10
Kb Pullovers x 8
1 arm Bridged Kb Press x 6 /side
Russian Twist x 10, 5/side
Rest 1-2 minutes
Core: 2 minutes planking, if you have to stop, only do so for 10 seconds at a time and then continue until full time has elapsed.