Stretch and Roll Out:
Complete 3-5 rounds of the circuits below. Rest 30 seconds to 1 minute between rounds and 1-2 minutes between circuits.
8-15 reps Goblet Squat
8-12 reps per side Single Arm Kettlebell Chest Presses
8-15 reps per side Bulgarian Split Squat
8-15 reps per side Renegade Row
Complete 3-5 rounds of the exercise below.
30 seconds on, 30 seconds – 1 minute off
This workout involves a couple anti-rotational moves – the chest presses and the renegade rows. Keep your core tight on both and fight your body’s urge to rotate. Advanced exercisers will want to go heavy on these lifts and may even work down toward their five rep max. Beginners will want to stick with lighter reps in the higher rep range.
Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough.
Single Arm Kettlebell Chest Presses – Beginners may lie on their backs on a bench while more advanced lifters will want to hold a glute bridge with only their upper back on the bench. Slide your hand through the handle and rest the kettlebell on the back of your forearm. With your back on the bench (and in either a glute bridge or complete on the bench), press the kettlebell up toward the ceiling. When your arm is straight, lower the weight back down toward your chest. Do not let your elbow flare way out. Once you bring the kettlebell down to your chest, press back up. Do not let your body rotate as you press. Keep your core tight and your glutes engaged. Complete all reps on one side before switching. If you do not have a bench, you may do this move on the ground.
Bulgarian Split Squat – Place your back foot up on a table, bench, chair or box. Do not let the chair or bench be too high. Hop your front foot out so you are in a nice wide stance with your back foot up on the box. Then sink down, dropping your back knee toward the ground. Really sit back into the lunge. Make sure you aren’t going forward and that your front knee is not going past your toe. You should feel a nice stretch in the front of the leg that is back when doing this move. Beginners may want to use a super low box or do the move from the ground.
Renegade Row – For this move you will need two kettlebells. Set them on the ground just outside your chest. Set up in a high plank position with each hand on a kettlebell handle. Beginners may need to do this from their knees while more advanced exercisers will do this on their toes. If you are doing this on your toes, set your feet between hip-width and shoulder-width apart. A wider stance will make the move easier by making it easier to balance. Once in the plank, row one kettlebell up toward your chest, driving your elbow up toward the ceiling. Row the bell all the way up to your chest just below your pec. Keep your core tight and squeeze your glutes. Do not let your hips go up toward the ceiling or rotate to the side. After rowing the weight up to your chest, lower the weight back down and then row up on the other side. Keep alternating until all reps are complete.
Farmer’s Walk – Hold heavy kettlebells in each hand. Do not let them rest on your legs. Hold them just off your thighs. Walk around for 30 seconds, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.