News & Updates
Featured Workout
Part I – Repeat 3x Through |
Reps |
Notes |
Push ups |
10 |
|
Naked 1/2 Get Up to Bridge |
3 R/L |
Naked = No Bell, Supine to Bridge |
Goblet Squats w 5 Count Hold |
5 |
Aim for Rock Bottom Squats |
2H Swing |
20 |
|
|
Part II - 1 Bell Complex – Repeat 5x Through |
|
|
Snatch |
5 R/L |
|
Front Squat |
5 R/L |
|
Clean & Press |
5 R/L |
|
Row |
5 R/L |
|
|
Part III – Repeat 3x Through |
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|
Rotisserie Planks |
30se ea |
Side – Front – Side Planks |
RH/LH Swing Ladder |
15sec R/L |
3 Bell 1 Handed Swing Ladder |
Warm up: Begin workout with a proper mobility warm up.
Part I: Use a light bell for the get ups and a light to moderate bell for the goblet squats. This part of the workout is to get your body warm and your core firing. Complete 3 sets of the circuit of 4 exercises.
Part II: This is a Unilateral Strength Endurance Kettlebell Complex. Choose a light to moderate weight to perform this complex. Complete all four exercises R/L before putting the bell down and recovering briefly for the next set. Complete 5 sets of the circuit of 4 exercises.
Part III: Rotisserie planks are a continuous set of planks side to front to other side.
Complete 1 set of the planks followed by a 1-arm swing ladder. Choose 3 bells, light, medium and heavy that you know that you can perform 1 arm swings with, with good form. Set your timer for 15-second intervals. Start with the lightest bell and perform 15sec RH and then 15sec LH and then move to the next bell. Repeat the planks and the ladder 3 times through.
Cool Down: Make sure to have some “tummy time” after your workout and stretch properly to cool down.
