Guest guest Posted June 16, 2011 Report Share Posted June 16, 2011 Today was RKS workout 4 which consists of the following: DOUG Challenge Workout 10 minutes in length5x Row right hand5x Row Left Hand10x Squat thrust w/jump15x Pushups on toes or knees20x two-handed swingsNO Rest...repeat as many times as you can with good form for 10 minutes. This workout is meant to see how you've progressed over the weeks. I made it thru 3 full rounds and then I made it through 5 kettle bell swings into round 4 of this today. I used a 20 lb kb for the rows and the swings. This was a toughie but I liked it. Man, what a good workout for only 10 minutes (well,not including warm up and cool down). This is really a good one, even though I totally hate squat thrusts, they do work u good. My knees are so much better now that I am not doing the high impact stuff anymore. I did the jumps on these, but at least its not the constant barrage every day. I am so happy I got this system, I am only on workout 4 but am so loving it. Have a great day all. in CA Quote Link to comment Share on other sites More sharing options...
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