3,2,1 Kettlebell

Location: Shipwatch

Q: shadow

Pax: Ole, Feisty, Petrillo, Ninja, Mellow, Dora, Van Gogh, Laces, Frisbee and FNG-Spike

3-2-1 (kettlebell)

3 minutes cardio-2 minutes strength -1 minute abs

Set 1:

Cardio: Butt kickers-jumping jacks-squat knee drive

Strength: Upright row

Core: weighted Russian twist

Set 2:

Cardio: side to side calf raises- skaters-core twist hamstring curls

Strength: overhead press-cross press

Core: big girl sit ups

Set 3:

Cardio: crossbody knee repeater R- crossbody knee repeater L- step back low impact burpees

Strength: forward press - around the world

Core: legs lift cross overs R

Set 4:

Cardio: 4 jabs + low impact jack-pivoting lunges-high pull heel taps

Strength: one arm fly-lift over head

Core: legs lifted cross over L

Set 5:

Cardio: squat kick-fast feet-side to side punch down

Strength: alternating rows

Core: single leg raises

COT: When babies take their first step and then fall on their bottoms, we praise the first step. We don't criticize their fall..

I think we adults could learn a lesson

here... we spend more time criticizing

our falls and not enough time

applauding our small steps.