kettlebell fever.

  

  пример одного дня.
Training Day Six

Warm Up
1. 10 x Halos Left
2. 10 x Touch the Wall Drill with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill with Weight
5. Static Stretches – Work on your Key Areas

Workout – Part 1
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat

Rest 3 Minutes

Workout – Part 2 (это ад!!! в лесенке дойти до 100 раз)
1. 10 x Towel Swings 
2. 10 x Two handed Swings
3. Rest 1 minute
1. 20 x Towel Swings 
2. 20 x Two handed Swings
3. Rest 1 minute
1. 30 x Towel Swings 
2. 30 x Two handed Swings
3. Rest 1 minute

Repeat x 10 for a total of 100 Towel Swings and 100 Two Handed Swings.

Rest 3 Minutes

Workout – Part 3
1. 30 x Goblet Squats
2. Rest 1 Minute
3. 30 x Goblet Squats.

Cool Down

Work on stretches, correctives, foam rolling etc.

  http://www.kettlebellfever.com/Online%20Training/Swing_Workout_Program.pdf