Greetings RAW Warriors,
Here's today's Wild Wednesday Workout:
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It's Kettlebell Swing Time!
Grab a moderate KB weight, most females might be fine with 15-25 pounds, guys 35-45 pounds.
Single Arm KB Swings are the focus.
10 Left, 10 Right = 20 reps, switch arms after 10 on your left.
20 reps every minute for 5 minutes = 100 reps
40 reps every 2 minutes for 10 minutes = 200 reps
20 reps every minute for 5 minutes = 100 reps
20 reps should take about 35-38 seconds to do.
40 reps should take about 70-80 seconds to do.
With each format, you will get a fair amount of rest between sets if you want a quick drink of water.
If you have a GymBoss timer, just setup the intervals for 1 minute each, or just watch a stopwatch and go at the top of each minute or two minute period.
GymBoss timers are great, and they even have an app for your phone that's free. I believe its both for iPhone and Android systems, too.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
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