workout of the week challenge for October 2, 2012

Here is last week's workout from the UAMS fitness center WOW challenge

Equipment needed- 30lb kettle ball for men or 15lb kettle ball for women, 24 in platform, jump rope

Trainer standard: 7 minutes 10 seconds

Complete Two rounds for time

KB Snatch- 5 reps per arm, 30lbs (Men) or 15lbs (Women)

KB Swings-15 reps, 30lbs (M) or 15lbs (W)

BOX Jumps-10 reps

KB Swings-15 reps

Mountain Climbers-20 reps

KB Swings-15 reps

Double-Unders-30 reps

KB Swings-15 reps

Exercise Instructions

Kettleball Snatch

Start in the same position as the KB deadlift but grasp the kettleball with only one hand.  Explode upward, bringing the arm up past the shoulder and extending it straight overhead.  The arm should be fully extend by the time the body is standing straight.

Kettleball swing

Start with feet shoulder-width apart and the kettleball on the ground in between the feet.  Squat down and grasp the kettleball with both hands.  Stand up, keeping the arms straight throughout the motion and swing the kettleball up in front of the body until it is directly overhead.  Make sure to keep the back arched with shoulders back throughout the motion.  Return to the starting position with the kettleball on the floor.

Box Jump

Start in front of the platform with feet shoulder-width apart.  Drop into a squat and explode upwards.  Make sure that both feet leave the ground together.  Jump on to the top of the platform, pause, and jump down

Mountain Climbers

Get into a pushup position.  Stay in the top of the position and, one leg at a time, alternate bringing the knees up to the chest.  One rep is counted after each knee has been brought up.  This is fast paced.

Double-Under

This is a jump rope technique.  The objective is to jump into the air and complete two rotations of the rope underneath the feet before landing.