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)