Swing Spin Squat – Workout of the Week

Warm up - 

Spinal Flexion

Ankle Tilts

Arm Circles

Over Head Squats

Hip Tilts

A few Burpees

 

3 Exercises –

Kettle Bell Swings – 30 lb warmup 5 swings alternating grip

                                       50 lb working sets – 3 sets 10 reps each side

 

Spin – Ride the recumbent bike for 10 minutes doing *burst cardio

 

Squat – Back Squat with Barbell – 3 sets 10 reps

 

Challenging workout that got me fired up. Nice and sore the next couple days.

 

• Burst cardio refers to going as fast as I can for 25 seconds and then taking it east for the next 45 seconds. I am bursting for a short period of time.

I will definitely do this one again!!

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And as always remember – Stay Motivated!

Drew Smith