Warner Workouts

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Sep 27, 2010

BASELINE WORKOUT WITH KETTLEBELLS

Beyond the Range Push-ups, 20 reps, 30 seconds rest

Kettlebell Clean and Press, 12 reps each arm, 30 seconds rest

Lunge and Reach, 15 reps, 30 seconds rest

Russian Kettlebell Twists, 15 reps

Note: Clients will perform exercise routine 3 times, completing a 1 mile run after each set for a total of 3 miles.

Kettlebell Pullthroughs (Lower Body)

How to Perform: Position your feet in a slightly wider than shoulder width stance.  Grab the two kettlebells and get them moving in a pendulum motion.  As the kettlebells move back between the legs, you have to bend the knees and absorb the momentum before reversing the movement with a powerful hip extension.

Benefits:  Strengthen posterior chain and build explosiveness in the legs.

Beyond the Range Push-ups (Upper Body)

How to Perform: Perform a normal push-up while holding on top of the kettlebells.  Really squeeze the handles to make sure the kb’s stay in place.  Squeeze the glutes and remain rigid in a straight line position while you lower (eccentric) and drive (concentric) throughout the movement.

Benefits: Strengthening the shoulders, chest and triceps in a full range of motion (ROM)