Quick Kettlebell and Bodyweight Workout
Benefits of Bodyweight Movements:
More efficient movements, greater stability (in frontal, sagittal and transverse planes), laying the foundation for externally loaded movements, portable, more fluidity, large variety, improved mobility and much more.
Benefits of Kettlebell Training:
Great variety of large ROM movements, portable, increased dynamic support grip strength endurance, odd-object adaptations, development of torso rigidity and hip explosiveness and much more.
When you combine these two training protocols, you get a great workout, requiring minimal equipment, that can be done quickly with a lot of different combinations.
WORKOUT
Warm-up
– Dynamic Warm-up- 3 minutes
– Foam Roller – 3 minutes
– Light Workouts 3 minutes
Restoration
– Protein shake and water throughout workout
– Mobility movements between sequences
Workout
1A) Push-ups, 4×25 (alternate between push-up variations)
1B) Kettlebell Bent Over Rows, 4×8 (alternate between two-arm and one-arm rows)
1C) Planks, 4×30 seconds
2A) KB Clean / Squat & Push Press 3×8
2B) Mountain Climbers / Gator Crawls, various
3A) KB Floor Press, 2×12
3B) Bodyweight Lunges, 2×12
3C) Inch Worms, various
Restoration
– Static Stretches
– Lots of Water
– Quick Meal
Quick and done, have fun! Comment with the time it took you to get through the workout and what you did to recover for your next workout.
Smitty
The Diesel Crew
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