UrbanUpdate

For Mark and Dan, the ercises for this week are the same for as week one: Use the week one weights and rep schemes to allow your body to recover and prepare for the next cycle, which begins next week.

Devin's kettle bell program for this week is similar to last week's:

Core workout including back bridges, side planks, and front planks (see video) and 25 crunches. Hold bridges 30 seconds, side planks 40, and front plank 50. Then do 15 active moments (hip fles, leg lifts).

Then do two sets of the following ercises, completing 20 repetitions of each (all depicted in the video, except for the regular push-ups):

Bilateral Swing (16kg kettlebell)

Unilateral Swing (12kg kettlebell)

High Pull (16kg)

Cleans (12kg)

Bilateral Push Press (12kg)

Turkish Get-Ups (10kg)--Do only 6-8 reps

Regular Push Ups