GET-UP, SWING, PUSH; Kettlebell Workout

Workout of the Week

This week our workout is a Kettlebell, Get-up, Swing, Push workout. Like the name says it is three movements, 2 are kettlebell moves, the last is a body weight. Start with a great total body move, the Turkish Get-up, transition to kettlebell swings and finish out the round with push-ups. After completing the prescribes sets, we have a 1200 meter row to finish this workout.  Read on for more about how to execute this workout.

The Workout

Perform 15 Rounds:

1 Turkish Get-Up each Side

20 KB Swings

6 Push-ups

Finisher: 1200 Meter Row

 

How to Perform this Get-up, Swing, Push Workout

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Pick a moderate weight kettlebell for this workout. You want to concentrate of good form using a weight that is challenging at the same time. There is no time element to this workout, the important thing is to concentrate on form.

On the Turkish get-ups, concentrate on core and shoulder stability, keep your eye on the kettlebell as it over your head the majority of the movement.

During the kettlebell swings, focus on keeping your back flat and hinging at the hips, not squatting.

For the push-ups keep your core tight and maintain a straight line from your shoulders through your hips and heels.

Complete 15 rounds of these exercises, when you finish take a minute to catch your breath and prepare for your finisher. This week your finisher is a 1200 Meter row on the C2 Rower.

 

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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