Saturday

Linda's Favorite Full Body Workout

Here is another super fun strength and conditioning workout.  We did this the other day in the kettlebell class.  Most of my ladies were using 16, 20, and 24kg kettlebells.  Men were using 24, 28, 32, and 36kg.  For the swings almost everyone was using at least a 24kg. This is meant to be used with a heavy kettlebell.  However, if you have a hard time lunging properly I prefer you go light or without a bell to have great form.  Form is first, then load yourself up only if you can keep your form flawless!


Warm Up -  Down dog to Plank Hold x 5,  BW Turkish Get Up 3 per side, Prying Squats x 8


Workout - Go through each exercise and perform the amount of reps prescribed.  For example. 6 Back Lunges each side, 6 Front Lunges, 6 Pull Ups etc..  Swings will always be 20 reps.  Then start over again to 5 Back Lunges.


Ladder Reps  6,5,4,3,2,1  - if you are a beginner start at 5 or 4 reps instead of 6. 


Back Lunges (hold kettlebell in rack position and step back with the opposite leg that the bell is on)
Forward Lunges (hold kettlebell in rack position and step forward with the opposite leg that the bell is on)
Pull - Up or Body Row
Single Leg DeadLift
Press (straight military presses with no clean in between)
Push - Up
Two Handed Swings x 20 Reps
Chest, Shoulder, and Hip Flexor stretch


 Repeat going down the ladder until you get to 1.  Do not rush through these exercises unless you are not interested in strength gains.  Using lighter weights will allow you to recover quicker and perform this faster, therefore making this more of a conditioning drill.   Try and use heavier weights especially as you get to the 3, 2, and 1 category.  


Finish/ Cool Down with Planks, Prone Cobra's, Russian twists and Joint Mobility.


Let me know how you do!  Good luck!! 





2 comments:

Anonymous said...

I will add this blog to my favorites, it is great.

Anonymous said...

This is my new favorite workout! Totally worked me in a good way, love the burn...
Thanks,

Vanesza