Happy New Year...Get to Work!

Today's Workout: Metabolic and Strength Focus

10 minute Kettlebell Complex - Courtesy of Mountain Athlete

16 kg KB - Men or 35 lbs. Dumbbell
8 kg KG - Women or 15 lbs. Dumbbell

Perform each exercise for 1 minute and hold the KB the entire 10 minutes
- 1 arm swing (left arm)
- figure 8s
- 1 arm swing (right arm)
- figure 8s
- 1 arm clean to press (left arm)
- slasher to halo
- combo forward and reverse lunge (left leg, holding KB in right arm)
- 1 arm clean to press (right arm)
- slasher to halo
- combo forward and reverse lunge (right leg, holding KB in left arm)

Rest 2-3 minutes then complete the following circuit for 2 sets. Perform each exercise for 1 minute with 1 minute between exercises. After the 1st set rest for 2 minutes then complete the last set.

- pullups
- sandbag or bb squats - 100# men/60# women
- pushup w/alternating db row - 35# men/15-20# women
- alternating bb lunge - 100# men/60# women

Stretch/cooldown 5-10 minutes (after you pick your lungs up off the floor!)