Happy Friday all! For this exercise, you’re going to want to grab ONE kettlebell.
Remember to focus on breathing, the movement/form, and listen to your body. Read today’s workout through carefully before going out and tackling it!
Single bell 2-handed clean to squat x5 reps
Stand with feet slightly wider than shoulder width apart, bell between your feet. Start in squat position, then as you rise, do a 2-handed, single bell clean. As you drop back to starting position, return to squat position.
Single bell 2-handed swing x5 reps
With the kettlebell resting no more than a foot ahead of you, grip the bell and do one swing, then come back to a full stop at your starting position. Do not continuously swing for 5 reps.
Single bell 2 handed racked carry (front) x20 steps
Clean the kettlebell up, walk 20 paces. Chest and eyes forward. Don’t arch your back, take your normal sized steps – don’t leap/lunge/speed walk/etc.
At the end of your 20 steps for the carry, perform this all the way through again. Do the carry three times total, and the first two exercises a total of 6 times.
*Always start with a lighter weight.
**Edit: If you’re seeing this post pop up again, apologies! I have been having issues with WordPress moving live posts to “drafts” on me both here, and my personal blog. I have emailed them to get this issue resolved (but if any of you can help a gal out, it’d be much appreciated!) Anyway…
No fancy name for today’s workout, just the date. There are two ways to complete this exercise:
First, do them separate. Run through the weighted stuff first (you’ll be doing it a total of 5 times), then do the core work. OR, you can start with one round of core, complete two whole rounds of the weighted exercises, do a round of core, two more weighted, one more core, then one final round of weights. The choice is yours!
Also, it’s best to do this with kettlebells, however, if you’re using dumbbells, on the swings: switch to single swing. It gets a bit sketchy trying to double swing dumbbells.
Are you ready everyone? Because this week is a special one. Since WordPress didn’t publish my scheduled posts while I was on vacation (aka unplugged from the outside world, but still didn’t want to leave you all hanging on my weekly freebie), I’m giving you, today, BOTH of those workouts. So it’s a two-for-one Friday special!
Postnatal moms, be sure to check out the ** at the bottom of the page for modifications to make these safe for you to perform.
**Note: Can be done with kettlebells or dumbbells. Always start with a lighter weight and adjust as needed. Postnatal mommas: skip the jumping lunges and do walking lunges in place for Full Court Press. Ditch the Russian twists and put dead bugs in their place for Twistin’ and Turnin’.