**ALL OF OUR WORKOUTS POSTED ON THIS WEBSITE ARE AUTHENTICALLY   CREATED BY THE H.A.F OWNERS. AND THEY WILL BE POSTED AFTER 9:00PM EVERY SUNDAY**

Monday & Wednesday from 12:00 noon - 1:00pm, we welcome our guests and members to join us for our Cardio + Kettlebell program.

Cardio + Kettlebell

*If you do NOT have any kettle bell experience, ask for guidance from a professional*

Every interval that starts with (minutes) is the cardio portion of the workout. It is your choice of what sort of cardio you would like to do.

Cardio options:

Treadmill

Elliptical

Bike

Rowing

Stepper

Jump rope

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Every interval that starts with (minutes) is the cardio portion of the workout.

Week of 1/15/18:

Warm-up

CARDIO- 5 min total with a increase in speed and or incline every .30 sec.

RIGHT SIDE- 10 swing, 5 clean, 10 hi-pulls, 5 squat,  R/L get-ups with 10 seated press REPEAT

CARDIO

LEFT SIDE- 10 swing, 5 clean, 10 hi-pulls, 5 squat, R/L get-ups with 10 hip lifts REPEAT

CARDIO

RIGHT SIDE- 10 swing, 5 circle-clean, 10 snatch, 5 hard-clean, R/L get-ups with 10 chest press REPEAT

CARDIO

LEFT SIDE- 10 swing, 5 circle-clean, 10 snatch, 5 hard-clean, R/L get-ups with 10 roll ups REPEAT

COOL DOWN