Brutal heat and humidity today…. a few participants left looking like we’d had a water balloon fight and not a workout…. I’m serious.
Begin with a joint mobility warmup – ours uses a lot of the great drills from Super Joints.
Use a kettlebell that’s heaver (a little or a lot!) than your usual 🙂
First circuit – Repeat 3 times
- 20 2 hand kettlebell swings
- 10 rows right, 10 rows left
- 20 2 hand kettlebell swings
- 10 rows right, 10 rows left
- Group A: 30 sec plank; Group B: 30 sec L-Sit (use handles of 2 large matched kettlebells)
- Group A: 30 sec held L-Sit; Group B: 30 sec plank
Part 2 (still using heavier kettlebell)
- 10 goblet squats or 5/side front squats
- 9 goblet squats or 9 kettlebell deadlifts
- 8 goblet squats or 4/side kettlebell front squats
- 7 goblet squats or 7 kettlebell deadlifts
- 6 goblet squats or 3/side front squats
- 5 goblet squats or 5 kettlebell deadlifts
- 4 goblet squats or 2/side front squats
- 3 goblet squats or 3 kettlebell deadlifts
- 2 goblet squats or 1/side front squat
- 1 goblet squat or 1 kettlebell deadlift
Part 3 – repeat at least twice 🙂
- 45 sec Side plank, right
- 45 sec side plank, left
- 45 sec plank with right leg lifted
- 45 sec plank with left leg lifted
Cool down and joint mobility…
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