Volunteer Park Workout

Posted: September 18, 2012 in Uncategorized

 

I can’t make it to the park this Wednesday for kettlebells, but I put together an awesome new circuit to try in my absence!  It’s all Figure 8’s and Figure 8 to a Hold with some fun Cross-Fit stuff added in.  (We’re working on core strength here!)

And speaking of rest… no breaks allowed during the circuit!  You’ve got to earn it baby!  I tested this out tonight, and it was just about 3 tracks off the Fat Boy Slim record.  Here we go:

Warm up: 50 Figure 8’s

20 Figure 8’s to a Hold
20 Kettlebell situps
20 Figure 8’s to a Hold
20 Air Squats
20 Figure 8’s to a Hold
20 Push-Ups
20 Figure 8’s to a Hold
20 Handstand Push-Ups
20 Figure 8’s to a Hold

Cool Down: 50 Figure 8’s

I use a lighter kettlebell for the warm up and cool down, and then switch to heavier ones for the circuit.  It’s 200 total reps for the Figure 8’s, and just remember to tighten/suck in your abs (or bring navel to spine, as they say) during your workout.  This will greatly enhance your core workout.

Enjoy!
Kate

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