Body Force Fitness

The Workout of the Week for this week is a kettlebell progression workout. There are 3 simple exercises that will be combined into more complex exercises as the workout progresses.


The Workout

Complete 3 rounds of each exercises as described below

            CL Racked Reverse Lunge 3×10 Each Side

            CL Raced Box Step-up 3×10 Each Side

            CL Racked Rev Lunge w/Box Step-up 3×10 Each Side

            SA Overhead Press 3×10 Each Side

            CL Racked Rev Lunge to Box Step-up to Overhead press 3×10 Each Side


How to Perform Kettlebell Progression 8.17


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you 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.


The Workout

You only need one kettlebell for this workout. Select a weight that is challenging. 

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

Begin this workout with the racked reverse lunge. Perform 3 sets of 10 reps on each side. Rest as needed between sets. Use a weight that is challenging but you can maintain good form throughout.

The next exercise is the racked box step-up. Again performing 3 sets of 10 reps on each side. Rest as needed.

Now your will combine the first two exercises and perform racked reverse lunge to a box step-up. You will do 3 sets of 10 reps on each side. Things are getting a little harder now so rest as needed and make sure you are using good form.

Next, we are adding single arm overhead press. Perform 3 set of 10 reps on each side. Once again. Choose a weight that is challenging, rest as needed.

Finally, we are combining the reverse lunge, box step-up and overhead press into one complex exercise for 3 sets of 10 reps on each side. Start with the reverse lunge, go directly to the box step-up pressing the kettlebell overhead as you rise onto the box. Make sure the weight you choose is one that you can safely maintain good form through all movements.

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