The BUDDHASPORT.COM Keg Workout will be done for 3 rounds; each round will be 5 minutes in length. If you're a more advanced athlete you can do 5, 5-minute rounds, just repeat round 1 for round 4 and round 2 for round 5. Make sure you warm up properly before starting the workout. The equipment used for this workout is a soccer field/football field and an empty keg.

(VIDEOS FOR ALL THREE ROUNDS ARE BELOW)

ROUND 1 - For round one you're going to want to do each exercise for about 30 seconds before switching.

1.             Keg clean and press into a push up

2.             Over head walking lunge 

3.             Push Up / Row super set

4.             Over head walking lunge 

5.             Keg Toss / Push up super set back / Reverse over head keg toss / push up super set

6.             Rows

7.             Core exercises holding the Keg

45 seconds rest

Round 2 Start at one end of the soccer/football field, grab the keg and push tosses it forward. Now run up to the keg do a push up pick up the keg and toss it forward toward the other goal. Repeat the keg toss/push up super set until you get to the other goal. When you get to the other goal work your way back to the other side of the field. This time we will do a reverse overhead keg toss, jog backwards to the keg, do a squat and grab the keg and throw it backwards over your head again. Do this backward toss and squat super set till you reach the other goal. Go up and down the field till you reach 5 minutes. 

45 seconds rest

Round 3 This particular round really wasn't fun at all. It's not a whole lot of exercises, but it's brutal on your legs. Do a max set of pull-ups on the soccer goal or field goal, then grab the keg and do a walking lunge to the other side. When you get there you do another max set of pull-ups, then drop down and do push-ups till you hit the 5-minute mark. 

(VIDEOS FOR ALL THREE ROUNDS ARE BELOW)

Hope you guys enjoyed this workout. Leave any questions or comments in the comment box below.  

Be on the look out for the BUDDHASPORT IPHONE app that will have workouts, techniques, news, and round by round push notifications of what is going on in the fights.