** 15-minute warmup on the bike trainer at 11 miles per hour**
20 walking lunges…carry at least 20lbs. dumb bells each hand (total 40lbs.)
20 kettle bell swing throughs…kettle bell = at least 20lbs.
20 kettle bell curtsy lunges…kettle bell = at least 20lbs.
Kettle bell step-ups…12 each leg….kettle bell = at least 20lbs.
20 dead lifts…at least 40lbs.
**15-min bike trainer cool down at 11 miles per hour**
This workout is courtesy of my phenomenal personal trainer Peggy Golden Hayes.