This month‘s first strength/conditioning session – with bonus core exercises!

Warmup

• Joint Rotations
• Qi-gong Arm Swings

 Rope skipping

• 300 regular jumps (2 x 150 jumps – with a breathing break in between)
• 150 one-legged jumps (75 LR)
• 50 high jumps (knees up)

Upper Body

• Exercises for opening up the shoulders and strenghtening the upper back, taken from this online course by Stacey Nemour

Kettlebells & Abs

• Simple & Sinister warmup (8kg)

Swings & DLs

• 5 Slomo Deadlifts (24kg)
• 3 x 10 KB Swings (16 KG )

Abs

• 20 situps with diagonal punches
• 20 leg ‘pushes‘

TGUs

• 3 x TGU (8 KG LR)
• 1 x TGU (5 KG LR)
• 1 x TGU (with a shoe – try it!)

Stretches

• Shoulder, hamstring, quad and calf stretches (in between sets)
• Stretches for shoulders, back, sides, hips, inner thighs, upper and lower legs (after workout, for about 30 min)

And you? What does your current workout routine look like?