After the difficult chipper workout we had last week, I thought we would tone things down a bit with a nice kettlebell top of the minute workout. This workout only has 2 moves, kettlebell swings and push-ups. The prescribed version of this workout is 10 minutes (rounds) at the top of each minute you will perform 20 kettlebell swings followed by push-ups. A new round starts every minute.
Perform the following:
20 Swings / 10 Push-ups
20 Swings / 9 Push-ups
20 Swings / 8 Push-ups
20 Swings / 7 Push-ups
20 Swings / 6 Push-ups
20 Swings / 5 Push-ups
20 Swings / 4 Push-ups
20 Swings / 3 Push-ups
20 Swings / 2 Push-ups
20 Swings / 1 Push-up
Finisher: 1000m Row
How to Perform this Kettlebell Top of the Minute Workout
For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.
It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio.
This workout is really about concentrating on form. When you perform this workout choose a kettlebell that is heavy enough to be a little bit of a challenge, but that you can really focus on form.
The Swing is a hip hinge that snaps into a plank. Your hips move deeply and your knees move minimally. Starting with the Kettlebell on the floor between your feet, grab it by the horns with both hands. Keep your back flat and shoulders square. Drive your hips forward and drive the kettlebell upward with arms extended. Return to the bottom and repeat. If you feel this in your back your form is not right. Concentrate on the hinge.
Starting position will be on your hands and knees, hands under your shoulders. Extend your feet behind you, moving into a high plank position with your arms extended. Bend at your elbows and lower your chest to the floor keeping your body straight. Return to the arms extended position.
Set a timer for 10 intervals of 1 minute. When the timer starts, begin the first round by executing 20 swings followed by 10 push-ups. Any time left over in the minute is your rest before the next round starts. When the timer sounds to start the second round, execute 20 swings and 9 push-ups, rest for any time left in the minute. This will continue for the 10 rounds decreasing the number of push-ups by 1 each round. When you finish the last round, 1 push-up, prepare to go right into the finisher when the minute is complete. The finisher is a 1000 meter row.
Watch the demonstration video below to see these moves.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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