Here’s another quick weekday after work workout with a little bit of everything – strength, mobility, a little intrinsic heart rate elevation. Choose the right kettlebells for you. On this particular day I had access to a pair of 16kg kettlebells which went well with this sequence while keeping the breaks short. Adjust to your abilities and what you have available! (And swap in other exercises if necessary)! If you come up with a cool variation, please post it in the comments below!
Joint Mobility Warm-Up:
- Joint Mobility (joint circling) Sequence
- 3x Pump stretch/Prying Cobra, instep stretch, overhead squat sequence
- TRX “I” “T” “Y” upper body mobility sequence (optional but fun)
Mobility and Calisthenics Warmup 5x:
5x Pushups, then craw back (remember to bend knees) to a low squat, do 5 squats and stay down on the last one to reach back into a crab walk position – crab walk forward and backward a little before reaching forward to the squat position then walking the hands back out to the pushup position… repeat!
Circuit 1 3x:
- Pull ups (Descending by a rep each round, start with your best effort for the day on the first round): 8, 7, 5,
- Double Kettlebell Squats: 10x, 10x, 10x
- Kettlebell Alternating Plank Rows: 20x, 18x, 16x
- Double Kettlebell Alternating 1 Leg Deadlifts: 10x, 10x, 10x
Circuit 2 3x:
- Dips (Descending by a rep each round, start with your best effort for the day on the first round): 12, 11, 10
- Dip Bar Knee Raises: 10, 10, 10
- Double Kettlebell overhead (or rack hold) walk in place 20 paces: 20, 20, 20
Joint Mobility Cooldown
If you have time, check out the Cal Poly Hip Flow! If not, repeating the joint circling warmup from the beginning is great too!
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