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
- 10x Kettlebell swings, medium weight
- 1x Inchworm to Pushup
- 1x Shoulder Bridge
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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