Do 3 sets of 10-12 reps
Kettlebell Push Up Row
- Get into a press up position while pressing down on the handles of two kettlebells.
- Make sure that you are well over the tops of the kettlebells. Your arms should be straight.
- Push down on one kettlebell as if trying to force it into the ground. As you do so, brace your core and pull the other kettlebell into your ribs.
- Make sure that as you do so, you minimize any rotation through your body by keeping your feet stable.
- Pause for a second and then lower slowly.
- Sit with legs bent, feet on the floor, hip-width apart.
- Hold the kettlebell with both hands at chest level.
- Lean back to a 45-degree angle with a straight back.
- Twist from the waist and rotate your torso from the right side to the left for one complete rep.
Kettlebell Push Up
- Get in a push-up position and place each hand on a kettlebell with your palms facing each other.
- Lower your body until your chest nearly touches the kettlebells, pause, and then push back to the starting position.
Half Get Up
- Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder .
- Bend your left knee, place your foot on the floor and prop yourself up on your left arm.
- Keep the weight directly in line with your shoulder and sit up until your back is straight .
- Reverse the movement to return to start. That’s one rep.
- While standing with your arms extended down in front of you, squeeze a kettlebell between your palms. Fully extend your fingers to ensure you’re squeezing it and not cradling it.
- With your upper arms locked in tight by your sides, curl the kettlebell up slowly.
- When your elbows are fully bent, slowly reverse the motion to complete the rep.
Clean & Press
- Stand with feet a little more than hip-width apart and the kettlebell on the floor between your feet.
- Keeping your torso straight, hinge forward at the hips to pick up the bell with your right hand. Put your left arm out to the side for balance.
- Explosively raise the bell by squeezing your butt muscles and driving your hips forward.
- Near the top of the move, rotate your elbow around and under the kettlebell to end with your wrist facing up and the bell slightly behind your shoulder.
- With knees slightly bent, continue pushing the bell up over your head, extending your arm.
- Hold for a second. Reverse the motions to return to starting position.
Round the World Pass
- Hold handle in left hand, arms at sides.
- Swing weight around back and pass kettlebell to right hand behind you.
- Continue circling around front, passing it back to left hand.
- Repeat counter-clockwise for 10 circles.
- Switch directions for another 10 circles.
- With a kettlebell in your left hand, stand with your feet more than hip-width apart.
- Bring the weight next to your left shoulder, then press it overhead.
- Rotate your chest to the left and look up at the kettlebell as you try to touch your right foot with your right hand.
- Pause, return to start, keeping your left arm extended.
- Stand with feet slightly wider than shoulders and hold the kettlebell upside down, grasping the sides of the handle.
- Extend your arms overhead and squat halfway, keeping chest high and abs tight.
- Make big circles overhead by moving your arms out to one side, back, around to the other side and forward.
- Start in an elbow plank position, with the kettlebell just behind your right elbow.
- Step one hand in at a time to press up into full push-up position.
- Reach your right hand under, grab the bell and drag it to the other side.
- Lower back down into modified plank one arm at a time.
If you end up doing this circuit, let me know how you like it? When I do it, it’s killleerrr!