28 Day Laboracay Workout: Day 23

25 April 2014, Comments 0

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It’s the final push for the workout and today we begin that with some kettlebell swings and of course our core routine and strength circuit.

Don’t sleep on the swings. If you’re still not a believer of the humble kettle bell swing, you better start believing. Studies have shown that kettle bell swinging for an extended period of time and with proper form, builds postural posture muscles including your glutes, shoulders and surprisingly, even the abs. When you swing the bell and your reach the top of the swing, you have to keeo your butt and abdominals engaged so that you’re protecting your spine and keeping everything stable with the weight right in front of you with arms outstretched. Without this tension from the abs and glutes, you will be carried forward by your momentum, so the act of tightening everything up on that point works your stabilization muscles including your abdominals and glutes.

Again, let me remind you that all of this will be for nothing if you don’t watch what you’re eating for the next couple of days. Remember, less on the salt and sugar, stick to complex carbs and stay away from pastries. Drink plenty of water as well especially in this heat.

Here’s the workout:

Core:

12-15 Core Rolls

10 pairs V Sits with Rotations

5-10 reps 1 Legged Straight Leg Sit Ups

3 sets, rest 1-2 minutes in between sets.

Strength:

10-20 Kettlebell Swings 3-4 sets

Circuit:

10 Goblet Squats

15 Push ups

10 Pairs Lunges

8-10 Pull Ups

10 Burpees

Bounce for 30 seconds in between each exercise, rest for 1-2 minutes in between each set. 3 sets

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