Prime number count down

Howdy!!! Okay I have to admit. I rocked todays workout. I feel invincible even after the workout. Maybe its the coffee that I drank before the workout…either way…I feel fantastic!

WHAT YOU WILL NEED:

AREA UP TO 30 YARDS

WEIGHTED BAR- 20% OF YOUR BODY WEIGHT

KETTLE BELL

THE WORKOUT:

Repetitions: 17, 13, 11, 7, 3 = So total there are 5 rounds

Exercise: Back Squat

                Shoulder Press

                Low Row

                Dead Lift 

Explanation: So the first round you do every exercise 17 times then…

Transition: Frog jump burpees 15 yards

                  Walking lunges 15 yards

Explanation: After you do the 30 yards of the transition exercise you then get to the area where your Kettle bell is and then you begin the kettle bell exercises. 

Repetitions: 17, 13, 11, 7, 3 = Total of 5 rounds 

Exercise:  Kettle Bell Swing 

                 Kettle Bell Squat (hold the kettle bell at chest level doing a squat)

                 Kettle Bell Stationary Lunge Right Leg

                 Kettle Bell Stationary Lunge Left Leg

Explanation: The first round you do 17 times through each exercise then you do the same transition as last time just switched. 

Transition: 15 yards of walking lunges

                  15 yards burpee frog jumps

Explanation: After you complete your first round you then go down to 13 reps..then 11…then so on. 

If you are really in shape this should take you about 30 minutes. 

Enjoy!!!

If you still have more energy give this a try:

This is the same count down concept..

17, 13, 11, 7, 3

5 Rounds

Burpees

Push-Ups

Plank X

 (in plan position knee comes up to your opposite elbow each side)

Side plank dips

(in elbow side plank position and drop your hip to the round each side)

  

Enjoy!!!