Our workout of the week is called Floored. It’s a top of the minute style or EMOM workout. Minutes 1 and 2 you perform double kettlebell swings, minute 3 you perform see-saw press. You repeat this circuit for 30 minutes. Give it a try this week.
Every minute for 30 Minutes
Minute 1: Double Kettlebell Swings
Minute 2: Double Kettlebell Swings
Minute 3: Kettlebell See-Saw Press
Swings: Floor 2 Reps – Ceiling 8 Reps
See-Saw Press: Floor 1 Rep each side – 5 Reps each side
Recommended Weights: 20 – 24 Kg for Men, 12-16Kg for Women
How to Perform Floored
If you are not familiar with any of the movements in this workout, ask a coach.
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.
Kettlebell Floored Explained
You will need a pair of kettlebells for this workout. The idea is to go heavy and try to stay near the ceiling for the reps. AS you work through the 30 minutes and you begin to tire, instead of increasing the rest of going with lighter weights, reduce the reps toward the floor. Use a weight that is heavy, but that you can maintain good form.
After you complete a warm-up, grab your kettlebells and start your 30- minute clock. Challenge yourself. By the end of the workout you should have a great pump in your shoulders and glutes.
Double Kettlebell Swing
Begin with the kettlebells on the floor hinge at the hips and grab the handles keeping your back flat and shoulders square. Swing the kettlebells back between your legs, then thrust your hips forward driving the kettlebells up in front of you at arm’s length to chest height. Return back, down between your legs and repeat up to the ceiling (8 Reps).
Double Kettlebell See-Saw Press
Begin by cleaning the kettlebells to the racked position. Press one kettlebell overhead, as you lower that kettlebell back to the rack you will press the other kettlebell overhead. Both kettlebells should be moving at the same time. Keep your core engaged through the set. Complete as many reps as you can with good form up to the ceiling (5 Reps each side).
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Watch the Demonstration Video
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