Half Burpee Step Ups

  1. Stand upright facing a chair or 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. Jump your feet back towards your hands and stand up.

  5. Next Step up onto the box then step back down.

  6. Repeat for the required number of repetitions.

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.

American Kettlebell Swings

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and overhead.

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

  6. Repeat the movement for the required number of repetitions.

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