Full Burpee Jump Ups

  1. Stand upright facing a plyometric box.

  2. Place your hands on the ground in front of your feet.

  3. Tighten your core and jump your feet backwards into a push up position.

  4. Lower your chest to the floor then press back up into a push up position.

  5. Jump your feet back towards your hands and stand up.

  6. Next jump up onto the box then step back down.

  7. Repeat for the required number of repetitions.

  8. For safety reasons, jump only if you are using a plyometric box.

Kettlebell Deadlift

  1. Stand with your feet shoulder width apart with a kettlebell directly underneath you.

  2. Tighten your core, slightly bend your knees and hinge over at the hip.

  3. Keeping your chest up and you back straight, grasp the kettlebell handle with an overhand grip.

  4. Push through your legs and straighten your body to a standing position, squeezing your Glutes at the top of the movement.

  5. Return to the starting position.

  6. Repeat for the required number of repetitions.

Kettlebell Snatch

  1. Stand with your feet shoulder width apart and place a kettlebell directly between your feet

  2. Bend your knees and hinge at the hip.

  3. Using one hand grasp the kettlebell with an overhand grip.

  4. Keeping your chest up, back straight and core tight. Swing the kettlebell between your legs then in one continuous motion, draw the kettlebell up past your chest, straightening your body and receive it overhead with your arm straight.

  5. The kettlebell should flip over and rest behind your wrist.

  6. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  7. Repeat the movement for the required number of repetitions, switching arms as stated.

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