Kettlebell Curl and Press

  1. Stand with your feet shoulder width apart.

  2. With both hands, hold the kettlebell by the handle and position it so that your arms are straight down in front of you. Your knuckles should be pointing at the floor and the kettlebell close to your body.

  3. Keeping your core tight, curl the kettlebell up to just under the chin by bending at the elbows.

  4. Bend the knees slightly and as you extend push the kettlebell over your head.

  5. Lower the kettlebell back to the start position.

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

Half Burpee

  1. Start with your hands on the ground in front of your feet.

  2. Tighten your core and jump your feet back into a push up position.

  3. Next jump your feet back towards your hands.

  4. Jump up to a standing position to finish the movement.

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

Russian 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 out infront of you.

  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.

Chair Plank

  1. Place your hands onto a sturdy chair or plyometric box.

  2. Straighten your arms so that they are directly underneath your shoulders and come up onto your toes. Your body should be in a straight line.

  3. Keeping your core tight, hold for the required amount of time.

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