Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.
Workout: As I am always looking for new ways to get you into the best shape of your life while still maintaining a commitment to fun, intense, and scalable workouts, I thought it would be appropriate to spend 20 minutes with your favorite bell-shaped friend. Today’s workout was adapted from this month’s Men’s Health “15 minute workout”. I strongly recommend reading the article and viewing the pictures, but feel free to skip the reading and check out the video links for the exercises below. You should use a kettlebell weight that you can control with one arm. All reps of all movements should be performed as a complex straight through with rest only allowed when switching to your opposite arm.
Complete as many rounds of the following as possible in 20 minutes:
5 Reps Kettlebell SnatchRight Arm
5 Reps Kettlebell Windmill Right Arm
5 Reps One-Arm Kettlebell Front Squats Right Arm
5 Reps One-Arm Kettlebell Press Right Arm
Rest (if needed) and switch arms
5 Reps Kettlebell Snatch Left Arm
5 Reps Kettlebell Windmill Left Arm
5 Reps One-Arm Kettlebell Front Squats Left Arm
5 Reps One-Arm Kettlebell Press Left Arm
Rest (if needed) and switch back to the right arm
Any post game thoughts?