Our workout of the week is Kettlebell Christmas. This workout is a 25-minute AMRAP. Start off each round with 1 Turkish Get-up on each side then 12 reps of the remaining exercises. Check it out below and give it a try at the gym.
Complete a 25 Minute AMRAP
1 Turkish Get-up (each side)
Then 12 Reps of the Following:
KB Goblet Squats
Double KB Deadlifts
KB Racked Box Step Ups (6 each side)
KB Windmills (6 each side)
Alt KB Cleans
Alt KB Overhead Press
Alt KB Lunges
How to Perform the Kettlebell Christmas
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 Christmas Explained
You will need a selection of kettlebells for this workout. Some exercises require only one, while other exercises require a pair. Keep the weights challenging.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
This is a 25-minute AMRAP so you will need a timer.
Start each round by performing one Turkish get-up on each side. Go as heavy as you can with the weight while maintaining good strict form. We are not looking for speed with this, we want to focus on form and smooth movement.
Goblet grip your kettlebell and perform 12 reps. Go heavy but focus on form and range of motion. Squeeze your glutes at the top of the range of motion.
Grab a heavier pair of kettlebells and perform 12 deadlifts. Keep a nice flat back, shoulders square and a slight bend in your knees.
Racked Box Step-ups
You will probably want a lighter pair of kettlebells for this. Rack your kettlebells, using your lats to help stabilize the weight. Perform 6 Box step-ups on each side for a total of 12 reps.
Depending on your comfort level this can be either top-loaded or bottom-loaded windmills. With the bottom-loaded, you can go a little heavier. With the top-loaded, make sure to concentrate on shoulder stability. Perform 6 reps on each side.
With a single kettlebell, perform 12 alternating cleans. Focus on keeping your chest proud and torso upright through the range of motion. These should go pretty quick, but challenge yourself with the weight.
Alternate Overhead Press
Back to a pair of kettlebells, starting in a racked position. With strict form press one overhead at a time. Only one kettlebell should be moving at a time. The other should remain in a good solid rack position, use your lats to help stabilize the resting weight.
Finish out the round with 12 alternating lunges. You can do these with the kettlebells in the racked position or holding them at your sides. Focus on keeping your torso upright, and going for 90-degree angles in both the front and rear leg. Squeeze your glutes.
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Watch the Demonstration Video
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