Operator Workout
Автор: To The Core Media
Загружено: 2020-03-30
Просмотров: 2379
Описание:
This is a full body smoker workout. I wore a 20lb vest for additional difficulty. There are several vests out there on the market if you're looking to make your workouts more challenging. The equipment that I used was a 20KG kettlebell, 2 30lb dumbbells, jumprope, double end bag, and a light resistance band. I started with a 10 minute warmup. I did 5 minutes of jumprope and 5 minutes of double end bag. Take one minute rest break between sets.
Warm Up:
5 minutes of jumprope or jumping jacks
3-4 sets of overhead squats (10 reps)
3-4 sets of single leg deadlifts (10 reps, 5 each leg)
Main Workout:
3-4 sets of banded kettlebell thrusters (10 reps)
3-4 sets of split squats (8 reps per leg)
Kettlebell Flow Finisher:
10 Alternating Russian swings
10 Alternating rows
10 Snatch with a reverse lunge
10 Halos
Cool Down:
5 minutes of shadowboxing or jumprope
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