53
Last completed: 2-9-09
Lower body Workout
For this challenge you will need one kettlebell

Today you will be doing:
Tactical Lunge
Twisting Dragon Lunge
Renegade Lunge

• Beginners: Do 4 sets of 5 repetitions for each exercise.
• Intermediates: Do 5 sets of 6 repetitions for each exercise.
• Advanced: Do 5 sets of 10 repetitions for each exercise.

If you are of the competitive or meticulous nature, record your:
• Overall time it took to complete the workout (rest time included)
Kettlebell weight used
Level of expertise
Any amendments you made to the workout
A 1-5 rating of the workout (1 being awful, 5 being awesome)
And post your information as a comment to today’s workout.

You will need a Quicktime video player on your computer in order to view the video clip. You can download the Quicktime video player, if necessary at http://www.apple.com/quicktime/download


Comments from last time:
Re: "Basket Case"
by Kim on Mon 02 Jun 2008 05:44 PM EDT | Profile | Permanent Link
Time: 19 minutes
Weight: 12 kg
Level: Intermediate
Rating: 5

I loved this workout, even though it was hard. I'm still pouring sweat! I need to work on my stiff hip joints - it's hard to do renegade lunges (can't get down very far).

Re: "Basket Case"
by LA on Tue 03 Jun 2008 05:00 PM EDT | Profile | Permanent Link
Mom and I did this workout together...it was really good. We had trouble balancing on the twisty ones...out of breath, but encouraged to keep working!

Beginners
LA - 8
Mom - 6

Re: "Basket Case"
by janet4duke on Wed 04 Jun 2008 09:00 AM EDT | Profile | Permanent Link
30 minutes
Advanced
20 lb bell
Rating 3 (Hate leg workouts!)
We added a quarter mile run in between every two sets. Are we training for the summer Olympics coming up?

Re: "Basket Case"
by korewellness@yahoo.com on Wed 04 Jun 2008 06:38 PM EDT | Profile | Permanent Link
Time: 30 Min
Level: Advanced
Weight: 30 lbs
Rating 5
Amendments: Ran 1/4 mile after every other set

Re: “Basket Case” (October 2008)
by Kim on Mon 06 Oct 2008 06:28 PM EDT | Profile | Permanent Link
Time: 30 minutes
Weight: 12 kg
Level: Advanced
Amendments: Last set, dropped to an 18 pound bell
Rating: 5
Reply
Re: “Basket Case” (October 2008)
by janet4duke on Thu 09 Oct 2008 12:51 PM EDT | Profile | Permanent Link
Time: 30 minutes
Weight: 25lbs
Level: Advanced
Amendments: I believe we did 5 sets of 8 reps.
Rating: 4 (Still hate leg workouts!)
Reply
Re: “Basket Case” (October 2008)
by korewellness@yahoo.com on Tue 21 Oct 2008 09:25 PM EDT | Profile | Permanent Link
Did this one twice
Time: 16 min the first time / 25 the second
Weight: 16 kg / 12 kg
Level: Intermediate
Rating: 5 (need to go up levels next time... but I was sore!)