Our workout of the week is called Getting’ Your Mojo. It’s 4 exercises, you will perform 5 reps of each exercise all on one side at a time. Then you will combine the moves into a complex. Form and weight are the key to this workout. Give it a try this week.
The Workout
Getting’ Your Mojo
Complete 5 Times:
All on One Side then the Other
Single Arm Kettlebell Rows x5
Single Arm Kettlebell Cleans x5
Single Arm Kettlebell Racked Squats x5
Single Arm Kettlebell Bent Press x5
Then, Complete the complex 3 Times
Row, Clean, Racked Squat, Bent Press x 1 rep each, switch sides and repeat.
How to Perform Getting’ Your Mojo
Prepare
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.
Getting’ Your Mojo Explained
You will need at least one kettlebell for this workout. You may want a couple of different weights for the different exercises. There is. No time element to this workout. The idea with the first part is to get comfortable with the movements before moving to the complex in the second part. Use a weight that is heavy, but that you can maintain good form.
Perform 5 reps of each exercise in the circuit with one arm then repeat on the other side. Complete 5 rounds of the circuit for both arms.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
Single Arm Row
With the kettlebell on the floor, hinge at your hips, slightly bend your knees, keep your back flat and head neutral. Grab the kettlebell by the handle and pull it toward your hip, elbow toward the ceiling. Keep your shoulders square to the floor. Complete 5 reps.
Single Arm Clean
Begin with the kettlebell on the floor squat down to grab the handle keeping your chest proud and remaining as upright as possible. Drive through your heels, pulling the kettlebell up along your midline and rotating it around to a racked position. Return it to the floor. Complete 5 reps, remaining in the racked position on the last rep.
Single Arm Racked Squat
From the racked position of the final clean, begin by hinging at the hips and lowering into a squat. Keep your chest proud and torso as upright as possible. Thighs should be parallel to the floor. Practice a good full deep squat range of motion as you perform 5 reps. Remain in the racked position on completion of the final squat.
Single Arm Bent Press
Starting in the racked position. Shift your feet so your toes are pointing slightly away from the racked kettlebell. Rotate your upper body toward the racked side, like you are trying to put that elbow in your back pocket. Bend away from the racked arm, like performing a top loaded windmill, while pressing the kettlebell upward extending the racked arm. With the arm extended, return to an upright position, squaring your shoulders and hips, then lower the kettlebell back to the racked position. Repeat for 5 Reps.
Bent Press Complex
The second part of the workout is to combine the 4 moves from part one into a complex. You will perform one reps of each move in combination on one side and repeating immediately on the other. You will execute a row, a clean, a squat and a bent press on one side. Switch sides and then do it all again on the other side. Perform the complex 3 times. Rest as needed between rounds. Work on using a heavy weight while keeping good, smooth form.
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Watch the Demonstration Video
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