Our workout of the week is Kettlebell Edge. This is a circuit of 5 exercises that you will repeat for 5 rounds. This is a full body circuit that only requires one kettlebell.
Complete 5 Rounds, as prescribed
Turkish Get-up x 1 Each Side
Single Arm Kettlebell Swings x 7 Each Side
Alternating Kettlebell Lunges x 7 Each Side
Single Arm Kettlebell Row x12 Each Side
How to Perform the Kettlebell Edge
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 Edge Explained
You will need one kettlebell for this workout. You may want different weights for some of the exercises. Select weights that are challenging. I recommend 18 – 24KG for men and 10 – 14KG for women.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
There is no time element to this workout. Your weights should be that you can just do a little more than the prescribed reps of each exercise in the circuit without a rest and with good form.
Complete 5 rounds of the circuit.
This workout starts with the Turkish get-up. This exercise focuses on mobility and stability and core strength. Take your time on this movement and concentrate on form through all of the positions, this is not a race. Perform one complete get-up on each side.
Next you will get on your feet and execute single arm kettlebell swings. This movement is about explosive power through your hips. You should feel all of the work and energy coming from the hinging and thrusting of the hips, your arms should be doing almost no work, except to hold the kettlebell. Since this is a single arm exercise make sure you are engaging your core to help keep your shoulders square. Perform 7 reps with each arm.
Bring the kettlebell to a front rack or goblet grip position at your chest. From here you will perform alternating forward lunges, 7 reps with each leg. Engage your core to keep you body upright, proud chest and shoulders back. Step forward lowering yourself so that both front and back legs are nearly 90 degrees.
Follow the lunges up with single arm kettlebell rows. Hinge at your hips with a slight bend in the knees. Row the kettlebell back toward your hip squeezing your back and shoulder at the top of the contraction. Again, with this being a single arm movement, you will need to engage your core to help keep your shoulders square through the movement.
Finally, you will finish the round with 12 burpees to get your heart rate up. Repeat the circuit for a total of 5 rounds.
All exercises are demonstrated in the video below.
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Watch the Demonstration Video
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