WoW, 12 Nov 2018: Kettlebell Circuit

WoW Kettlebell Circuit

We are going back to a Kettlebell Circuit this week. We have 5 rounds of 4 exercises plus a finisher. All of the exercises are 2-part exercises because we are isolating each side of the body or rotating in both directions. Each movement should be done with strict form and control of the weight. There is no timed element to this workout so you can go heavy.

The Workout

Perform 5 Rounds:

Single Arm Half Kneeling Kettlebell Shoulder Press (10 Each Side)

Kettlebell Halos with Press Out (10 Each Direction)

Kettlebell Windmills (Bottom or Top Loaded) (10 Each Side)

Get-up, Sit-ups with Kettlebell (10 Each Side)

Finisher:

100 Single Jump Ropes or 50 Double Unders

How to Perform this Kettlebell Circuit

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, or 5 to 10 minutes of light cardio. Take your time to perform proper technique and full range of motions with each exercise and concentrate on form and stability.

Half Kneeling Shoulder Press:

In a half kneeling position, on one knee with the other leg in front. Take the kettlebell in the hand opposite your forward leg and rack it. Starting in a racked position, press the kettlebell straight up toward the ceiling and return it to the start position. Perform 10 reps on each side.

Halos with Press Out:

Kneel in both knees with your body fully up-right. Take the kettlebell in a goblet grip at chest level in front of you. Rotate the kettlebell around your head. When you return to the front of your body press the kettlebell straight out in front of you. That is one rep, perform 10 reps in each direction.

Top or Bottom Loaded Windmill:

With the windmill you have the option of doing it top or bottom loaded. You will stand up, feet about shoulder width apart.

Bottom Loaded: Take the kettlebell in hand and hold it by your side, Turn your feet in about a 45 degree angle to the side holding the kettlebell, place the other arm straight up toward the ceiling. From this start position you will hinge at your hips and lower the kettlebell toward the floor then raise back to the start position. That is on rep.

Top Loaded: Take the kettlebell in one hand and raise it straight up to the ceiling, opposite arm by your side. Turn your feet about 45 degrees toward your empty hand. Hinging at your hips try to touch the ground with your empty hand and return to the start position for one rep. KEEP your eyes on the kettlebell over your head.

Perform 10 reps of either bottom or top loaded windmills on each side.

Get-up, Sit-ups:

Lay on the floor with one leg straight out on the floor at a 45-degree angle from the body the other leg bent, knee toward the ceiling and foot close to your butt. Take a kettlebell on the same side as the leg that is bent and press it toward the ceiling. Opposite arm is straight out at a 45-degree angle on the floor. From this start position, contract your abs and raise up onto your elbow, then lower yourself back down. That is one rep, perform 10 reps on each side.

 

Finisher- Jump Rope (Singles or Double Unders)

Not in the video. Depending on your skill level, perform wither 100 Single jumps or 50 Double unders. For the singles, you will jump over the rope every time it comes around. For the more advanced, perform the Double unders, for each jump the rope rotates twice.

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

Make sure to check out our workout videos and blogs on our blog page: http://www.bodyforcefitness247.com/blog/

 

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