It’s almost funny how often this happens: I write a client workout then realize how fun it sounds… and then I write a modified version that’s more specifically aligned with what I’m working on/towards. Here’s a very recent example of that exact scenario – and the best part? I get to share two workouts with you at the very same time!
Original Workout
(For client – general goal for session: maintenance mobility, getting solid practice reps in on double kettlebell presses, metabolic conditioning, a little challenge, burning off some energy from having to be on about a bajillion video conferencing meetings)
Warm up with Joint Mobility sequence and some of our extra moves (variation on Paul Wade’s Trifecta from CC2)
Short Mobility Circuit 3x (I really need to video this one for you…)
- 3x “Pump Stretches” (Down dog, up dog, option for “Prying Cobra”)
- 6x “Shoulder W’s” (Prone on mat, reach arms forward then bend elbows back towards your sides, squeezing the shoulderblades together – if viewed from the top looks like a “W”. There’s probably a better name for this move, but this is the one I came up with!)
- 3/3 Instep Stretch (or “World’s Greatest Stretch” variation of your choice)
- 3x Bodyweight squat, then raise arms overhead as your mobility allows from the bottom squat position
Speed Circuit… 3x with minimal rest between rounds
Double Kettlebell Press Pyramid: (Use weights which allow you to get to at least 5x reps without losing form. The point here is practicing solid reps. When in doubt, go a little lighter… and if it’s feeling light, keep going… unless you are concerned about spending too much time on this step.)
- 1x Double kettlebell press, rest
- 2x Double kettlebell press, rest
- 3x Double kettlebell press, rest
- 4x Double kettlebell press, rest
- 5x Double kettlebell press, rest
- 4x Double kettlebell press, rest
- 3x Double kettlebell press, rest
- 2x Double kettlebell press, rest
- 1x Double kettlebell press
Main Circuit 5x:
- 10x Alternating 1-leg deadlift with two kettlebells
- 5/5 Tactical Lunges with moderate kettlebell
- Sandbag Burpees (light sandbag, 25lbs) Descending ladder (1st 10x, 2nd 8x, 3rd 6x, 4th 4x, 5th 2x)
- 5/5 Kettlebell rows
- 20 Kettlebell swings
Cool down with joint mobility and any necessary/requested moves
My Version…
(For myself – goals for session: assess double kettlebell press situation, heavy kettlebell swings, metabolic conditioning, stress relief by picking up heavy stuff that weighs about the same as I do and stomping around with it)
Warm up with Joint Mobility sequence and some of our extra moves (variation on Paul Wade’s Trifecta from CC2)
Short Mobility Circuit 3x (I really need to video this one for you…)
- 3x “Pump Stretches” (Down dog, up dog, option for “Prying Cobra”)
- 6x “Shoulder W’s” (Prone on mat, reach arms forward then bend elbows back towards your sides, squeezing the shoulderblades together – if viewed from the top looks like a “W”. There’s probably a better name for this move, but this is the one I came up with!)
- 3/3 Instep Stretch (or “World’s Greatest Stretch” variation of your choice)
- 3x Bodyweight squat, then raise arms overhead as your mobility allows from the bottom squat position
Speed Circuit… 3x with minimal rest between rounds
Double 20kg Kettlebell Presses:
- 4x Reps, rest
- 4x Reps, rest
- 4x Reps, rest
Main Circuit 3x:
- Double kettlebell 1-leg deadlifts (2x 20kg)
- 10x alternating tactical lunges (16kg)
- 5x “Kettlebell Burpees” (pushup on handles, stand-up enthusiastically with both 2x 30kg kettlebells as in a suitcase deadlift)
- 5/5 Kettlebell Plank Rows (2x 22kg kettlebells)
- 20 Kettlebell swings (22kg kettlebell)
- 10 slow, high steps in place while holding 2x 30kg kettlebells at sides
Cool down with joint mobility and tidying up the new home gym space just a bit more…
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