Ok it’s back to reality and back to the grindstone regarding training, though I’ll be switching things up more as one of the takeaways from the IDEA world fitness convention was VARIETY. Cross training is always something I’ve encouraged but it’s definitely something I’ll be doing more of. This weeks workout is a kettlebell workout but you can do the workout without the kettlebell, see the end of the video for more details and examples of those.
The workout video is just one set of work, but feel free to do more depending on how much time you have. Each exercise is done with 20 full range of movement repetitions except the swings which has 25. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
Again the workout features a kettlebell but feel free to alter reps, and weight for your own workout. Starting with 20 reps of a HALO. The kettlebell is held upside down by the “horns’ if you will, with the bottom up. Then just circle it around the head like a halo. 20 reps each side.
After the halo change the grip on the kettlebell to normal one handed grip for a FIGURE 8 WITH HOLD. Start with the kettlebell in a rack position on the opposite shoulder, bring it down into a squat passing the kettlebell under the opposite leg, switching hands and bringing it to the opposite shoulder. Repeat to the other side for 1 rep. Total of 20 reps each side. Try not to round the back, and keep the chest up.
SINGLE LEG DEADLIFTS are next. Holding the kettlebell in one hand, lift the same leg and then reach the kettlebell to the opposite foot. Keep the back long. Different versions are you can bend the knee or keep the leg straight. Balance is key here, if you wobble just tap the leg down. 20 reps each leg.
Next up is the standard DOUBLE KETTLEBELL SWING. Both hands grab the kettlebell, feet slightly wider than hips, toes turned out. Come down into a squat with the hands down, and then use the glutes and legs to power up… the arms don’t move on their own, they simply move through momentum of the hip extension. 25 reps.
Last one for the legs with a REVERSE LUNGE WITH 8. Holding the kettlebell in one arm, step the same side leg back into a lunge, pass the kettlebell under the leg switching it to the outside hand and then step in, to repeat on the other side.
Final move is a PLANK WITH REACH. In a plank on the elbows, kettlebell 12″ in front of hands. Keeping hips stable lift one arm up and touch the top of the kettlebell in front. Alternating hands. 20 reps on each side.
In the video I did one set of everything, and demo’d the bodyweight versions at the end, but feel free to add on more sets if you have the time. Play with the reps and sets, or maybe even do each one for time? Have fun with it!