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Squat Cross-Punch

Squat Cross-Punch

A.

Stand with feet shoulder-width apart, knees soft, elbows bent down, and hands in fists on both sides of chin. Do a half-squat.

B.

Stand, forcefully punch right hand across body at shoulder height, rotating fist down and pivoting on right foot to turn hips forward slightly. Switch sides; repeat.

Reverse Lunge

Reverse Lunge

A.

Stand with feet together and hold a weight in each hand with arms by sides. Raise bent arms to shoulder height with palms facing down and shift weight to right leg to start.

B.

Step left leg back and bend legs 90 degrees as you extend arms forward at shoulder height. Return to start. Switch sides; repeat. Do 16 reps on each side.

Squat Jump

Squat Jump

A.

Stand with feet slightly wider than hip-width apart and hold a weight in each hand with arms by sides. Do a half-squat, curling weights to chest with elbows pointing down and palms facing each other.

B.

Jump as high as you can, pulling elbows back and up. Return to start. Do 32 fast reps.

Skater

Skater

A.

Stand with feet wide and hold a weight in each hand with arms by sides. Jump right foot to the right, bending your right leg and crossing left leg behind right, with left leg straight and heel lifted, as you pull right weight to right ribs, palm facing inward and elbow pointing back, and reach left arm across body toward right with the palm facing down. Switch sides; repeat. Do 16 fast reps.

Clean and Press

Clean and Press

A.

Stand with feet slightly wider than hip-width apart, a kettlebell between feet, arms by sides. Squat, grabbing kettlebell handle with right hand, drawing left arm to your side at an angle.

B.

Explosively stand as you pull kettlebell up close to body (right elbow bends out to side), flipping right palm up to catch the ball of kettlebell at your shoulder. Immediately lower into a quarter squat.

C.

Then drive up to stand as you press weight overhead, finishing with biceps right next to ear. Reverse movement to starting position. Do 15 to 20 reps, then switch sides and repeat. That's 1 set.

Halo Curl

Halo Curl

A.

Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.

B.

Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.

W Push-Up

W Push-Up

A.

Start on floor in plank on palms. Take 5 seconds to lower straight body to floor.

B.

Lift chest and draw arms back to form a W with thumbs pointing up. Contract the muscles in your upper back and hold for 5 seconds. Lower chest and plant palms on floor under shoulders, then press up to starting position.

One-and-a-Quarter Front Squat

One-and-a-Quarter Front Squat

A.

Stand with feet slightly wider than hip-width apart, toes turned slightly out, holding the handle of a kettlebell in each hand at shoulder height with fingers interlocked, palms facing down, and elbows bent out to sides with ball of kettlebell resting on arms to start. Squat until hip crease drops below knee level. Push through heels to rise up a quarter of the way, then drop back down into full squat. Drive up to starting position. Rest for 2 minutes after completing all sets.

Offset Farmer's Walk

Offset Farmer's Walk

A.

Stand with feet hip-width apart, holding handle of one kettlebell in right hand with arm by side and handle of other kettlebell in left hand at shoulder, elbow bent out to side with ball of kettlebell resting on arm to start. Maintaining an upright posture and a tight core, take long steps across floor. Stride for 20 paces, then turn around, switch sides, and repeat. Rest for 5 minutes after all sets.

Halo Slash

Halo Slash

A.

Stand with feet hip-width apart, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Rotate weight toward left and around back of head.

B.

When weight is directly beside right ear, squat, forcefully drawing weight down your midline toward floor. Return to start. Switch sides; repeat. Continue, quickly alternating sides, for 30 seconds.

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