Tuesday is Enter The Kettlebell “Variety Day”

Which is AOS code for “kick your ass”. Today, we’re going to perform a variety of exercises in a relaxed and easy manner…

Yeah, right.

The AOS ETK workbook called for doing rounds 2-6 of AOS Providence, 2 times. Now, if you haven’t ever done the Providence or Newport workouts, you would be advised to start slowly, because the exercises and pace catch you off guard at first. Val and I last did the Providence workout during the Winter/Spring of ’07.

Here’s a rundown of the exercises we did:

Warm-up with 3 circuits of wall squats, halos and pumps.

16 KG bell for me, 9 KG bell for Val.

Clean – R5, L5, R4, L4, R3, L3, R2, L2, R1, L1, then R5, L5, R4, L4, R3, L3, R2, L2, R1, L1

Rest 1 minute

Floor press – R5, L5, R4, L4, R3, L3, R2, L2, R1, L1, then R5, L5, R4, L4, R3, L3, R2, L2, R1, L1

Rest 1 minute

Squat and Sumo Deadlift – Right side 30 seconds squat, 30 seconds sumo deadlift; Left side 30 seconds squat, 30 seconds sumo deadlift

Rest 1 minute

Single leg deadlift – R 5, L5 alternating for two minutes

Rest 1 minute

Windmill/overhead squat – Starting on the right side, one windmill followed by one overhead squat. Right side for one minute, Left side for one minute.

Rest for a few minutes then do the circuit again.

Finish with 20 janda sit-ups, 10 straight-leg sit-ups, and stretching for the hamstrings and lower back.

Next: Wednesday is medium day!!!


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