Stretch and Roll Out:
Complete 3-5 rounds of each exercise. Rest 1-2 minute between rounds of the exercise and 2-3 minutes between exercises.
REPS for Circuits 1 and 2:
5 reps for 5 sets if strength is your goal and you are a more advanced lifter.
8-12 reps for 4 sets if your goal is strength and weight loss and are intermediate to advanced.
12-15 reps for 3 sets if you are a beginner or recovering or working on endurance.
Single Leg Deadlift
REPS for Circuit 3:
10-20 reps for advanced with heavy weight
20-40 reps for beginner to intermediate with medium weight
Stretch and Roll Out:
Sumo Squat – Set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs. They should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle and keep your arms straight as you sink into a wide squat. Pull the kettlebells off the ground and stand up nice and tall. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s) back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean to far forward. And make sure you sink your butt. This is not a straight leg pull.
Single Leg Deadlift – For this move, you can hold dumbbells or kettlebells in each hand. You can also hold a single bell to make the move easier. Beginners should start with bodyweight. Use a weight that challenges you. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg.
KB swings – Set the kettlebell down on the ground and slightly in front of you. Place your hands on the handle. Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Keep your back flat. Then hike the kettlebell back between your legs like you would a football. Pull it back and up between your legs. Then squeeze your glutes and drive your hips forward as you stand up nice and tall. Pop your hips forward and propel the kettlebell up. Do not worry how high it goes. It shouldn’t go higher than your shoulders. Keep your glutes tight and wait for your forearms to connect with your hips before you hinge back over and bring the kettlebell back. The kettlebell should drive the movement. Do not lean forward and hinge over before the kettlebell comes back down. You want to maintain the connection between your hips and forearms to protect your low back. Also, don’t allow the kettlebell to sink low between your legs. You want the kettlebell up close to your crotch. Move quickly with the swings. When done with the 40 seconds, place the kettlebell back on the ground. Use as heavy a weight as you can handle.