Today I did some windmills with both the barbell and kettlebells. You can't beat the stretch and core work of windmills. The sets looked like this:
Barbell Windmills - 35lbs - 5 sets of 3 each side - 30 total reps
Double KB Windmills - 16kg bells - 5 sets of 3 each side - 30 total reps
Then I grabbed the 12lb shot and did a 5 minute circuit. It consisted of the following exercises:
High Toss
Low Toss
Standing Hot Potato
Hot Potato Sit Up
Standing Knee Ups
Slingshot
Get Up Sit Up
The shot really mixes things up and hopefully will help aid in my rehab.
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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