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)
Kettlebell Clean and Press (Full Body)
How to Perform: Perform a one arm kettlebell swing to get the kettlebell into a racked position. Once in place, drive the kb overhead and lock it out. Return the weight to the racked position and back down into the swing. Repeat.
Benefits: Strengthening the entire body including the legs, core, shoulders and back.
Lunge and Reach (Bodyweight Exercise)
How to Perform: Lunge forward while keeping an upright torso. The reach should be done toward the side where the lead leg is forward. Drive back to a standing position and repeat.
Benefits: Activating the quadriceps, hamstrings and glutes while stabilizing the core and knee. The reach of the movement stretches the same side IT band, lats and shoulders.
Russian Kettlebell Twists (Core Exercise)
How to Perform: Sit upright with your knees bent and legs together. Grab the kettlebell and rotate it back and forth touching the ground on your left and right sides.
Benefits: Strengthening the core, shoulders, biceps and upper back.