WARM UP
Stretch and Roll Out:
Chest
Shoulders
Upper Back and Traps
Triceps
WORKOUT
Complete 3-5 rounds of the following circuit. Rest 30 seconds to 1 minute between rounds and 2-3 minutes between circuits.
CIRCUIT #1:
3-10 reps Push Up to Dip
4-10 reps per direction Halos
CIRCUIT #2:
5-10 reps KB Push Up Shuffle
20-50ft Overhead Carry
COOL DOWN
Stretch and Roll Out:
Chest
Shoulders
Upper Back and Traps
Triceps
NOTES:
I prefer to use competition kettlebells. They are all the same size so even if you don’t have two of the same weight, you can use them as stands for the push up to dips.
EXERCISE DESCRIPTIONS:
Push Up to Dip – Set up two kettlebells. The kbs should be narrow enough that you can only really slide your feet through. They should be about hip-width apart. Perform two push ups with your hands on the kettlebell handles. The handles should be right outside your chest. You can do these from your knees or your toes. Then swing your legs through and perform two dips. The more you “swing” through and the less you walk back and forth through the kettlebells, the more challenging the move will become. Make sure that when you do the dip, your butt is back by the kettlebell. Also, the straighter your legs are, the harder the move will be. Bend your knees and walk your feet back toward your butt to make the move easier. This move can also be regressed by doing it on an incline. You can use a bench and do two push ups followed by two dips off the bench. One rep is 2 push ups followed by 2 dips. So you will end up doing a minimum of 6 push ups and 6 dips.
Halos – Stand with your feet together. Grab the kettlebell by the handle with one hand on each side close to where the handle attaches to the bell. Turn the bell upside down and hold it upside down in front of your face. Squeeze your glutes and keep your core tight as you begin to circle the bell around your head. Point the bottom of the kettlebell backward as you circle it around the side of your head. As you drop it down behind your head, reach the bottom of the kettlebell down between your shoulder blades. Your elbows should point up toward the ceiling. Continue the circle and bring it around the other side and back in front of your face. Then go back the way you just came. Keep alternating directions until all reps are complete. Do not tuck your chin or move your head or core as you circle. Everything should be tight and still. Only the kettlebell is moving. Beginners will do fewer reps and go lighter.
KB Push Up Shuffle – Place the kettlebell on its side with the handle facing away from you. Set up in a push up position from your knees or toes. Place one hand on the bell and the other hand on the ground. Perform a push up, dropping your chest close to the ground. Then step your hand off the kettlebell and on to the opposite side. Step the hand from the ground up onto the kettebell so that you have “shuffled” over the bell. Perform another push up and then shuffle back. One rep is a push up on one side and then the other. Beginners will need to move slowly while more advanced exercisers can make the shuffle more explosive.
Overhead Carry – Take one kettlebell and place your hand through the handle. Rest the kettlebell on the back of your forearm. Press your hand up toward the ceiling, straightening your arm up by your ear. Do not arch your low back. Keep your core tight and your arm up straight toward the ceiling. Do not lean to either side. Walk 20-50ft holding the kettlebell still overhead and then switch the bell to the other hand. If you don’t have much space, hold it overhead and walk around for at least 15-20 seconds.
