Warner Workouts

Think you can handle this week's workout? Try it now!

Sep 27, 20100

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)

3 comments
Valerie Brady
Valerie Brady

My friend and I with her husband are going to start a kettleball workout next week and I can't wait! I am 43 and need to lose at least 50 pounds. I'm trying to replace mindless eating with fitness. Thanks for your motivation Jackie!

Kelly Rill
Kelly Rill

Jackie I need some advice on hanging skin. Is it possible to reduce the look of the excess skin from a dramatic weight loss? I have now lost close to 85lbs and still can find a reason to hate what i look like. I still have about 45 to 50 lbs to loose and I am afraid of falling off the wagon. Thanks Kelly