SERGEANTMAJOR
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MINI WORKOUT

Saturday, December 03, 2011




This is just a quick and dirty mini workout to leep things rolling.


WARMUP AND UPPER BODY

I begin by swinging 2 pound Indian clubs for upper body flexibility and mobility and to warm up.. All exercises are done without a break.

15 external rotations with each arm in sequence, clubs held upright at shoulder height then raised to full arm extension swung around and returned to shoulder height and stopped then the swing repeated.

15 internal rotations with each arm as above.

15 external rotations with both arms simultaneously.

15 internal rotations with both arms simultaneously

15 posterior rotations with each arm in sequence starting with clubs upright at shoulder height

15 anterior rotations executed as above.

15 anterior rotations with both arms starting with the clubs down alongside calves at arms length.

15 posterior rotations executed as above.

30 second recovery




WORKOUT

10 kettlebell swings with 35# kettlebell
10 squat and trusts with 20# kettlebell
30 second recovery

Repeat above combination

30 second recovery

Repeat above combination

30 second recovery

15 abdominal roll outs with wheel

30 second recovery

15 abdominal roll outs with wheel


RECOVERY

Crawl to corner and attempt to recover.






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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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