The 9th Soul

Where there’s a will, there’s a way (Sept ’13)

Posted in Uncategorized by Fated Blue on September 21, 2013

K.O.R.E. 360º

Lower body circuit (1 kettlebell)
Today you will be doing:
Swing-Catch-Squats
Alternating twisting dragon lunges (total)
Tactical Lunges (total)
Figure 8s
Beginner: Do 5 sets of 6 reps of each of the above exercises.
Intermediate: Do 2 sets of 10-8-6-4-2 reps of each of the above exercises
Advanced: Do 2 sets of 10-9-8-7-6 reps of each of the above exercises
***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)***

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

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