Our workout of the week is Unilateral Insanity. This workout will have you working a kettlebell circuit all on one side then all of the other. Both sides complete is one time through, repeat for 5 rounds.
The Workout
Unilateral Insanity
Complete 5 Rounds, 5 Reps each,
All on one side then the other.
Kettlebell Swing x5
Clean and Press x5
Snatch x5
Top Loaded Windmill x5
Racked Reverse Lunge x5
How to Perform the Unilateral Insanity
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.
Unilateral Insanity Explained
You will need one kettlebell for this workout. Depending on your experience, you may want different weights for some of the exercises. Select weights that are challenging. I recommend 20KG for men and 12 KG 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. This is meant to be a strength workout, so your weights should be that you can just do 5 reps of each exercise in the circuit without a rest with good form.
Complete 5 rounds of 5 reps of each exercise in the circuit.
The order of exercises in this workout is setup that you can flow right from one exercise to the next without taking a break or putting the kettlebell down.
The Exercises
Start with 5 single arm kettlebell swings. Remember this is a hip hinge exercise, not a shoulder exercise. You should be driving the kettlebell up in front of you to about chest height using the thrust of your hips.
Follow the swings with clean and press. The video shows a hang clean, if you want to involve your legs more in this workout you can perform the clean from the floor each reps. Make sure you are controlling the kettlebell through the press.
Once you complete the 5 reps of the clean and press you will go right into the snatch. Again, the video shows the snatch from a hang position, but you can increase the difficulty by going from the floor and driving with your legs.
On your 5th rep of the snatch, just hold that kettlebell in the top position and go into your top loaded windmills. Reposition your feet pointing your toes away from the raised arm. Watching the kettlebell throughout the movement, hinge at the hips and reach your low hand toward your toes, while keeping the kettlebell stable overhead.
Finally, bring the kettlebell back to the rack position. From here, perform 5 reverse lunges dropping the leg on the same side as the kettlebell to the rear. Keep your body upright, chest proud.
Once you complete one side, switch sides and repeat 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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