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Intermediate

Shoulder Salutation

Shoulder Salutation

A.

Stand with feet hip-width apart, holding a kettlebell by bell with both hands at chest, arms bent by sides. Hinge flat torso forward from hips and extend arms forward from shoulders.

B.

Keeping torso still and arms straight, raise weight overhead until biceps hug ears. Slowly lower to starting position.

Elevated Bent-Over Row

Elevated Bent-Over Row

A.

Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettlebell by handle with arm long and palm facing right.

B.

Pull weight up to ribs, bending elbow behind you. Take 2 seconds to slowly lower to starting position.

Good Morning Shoulder Press

Good Morning Shoulder Press

A.

Sit on floor with legs extended, holding a kettlebell by horns with both hands at chest, arms bent by sides. Lean torso back 45 degrees to start.

B.

Sit up, pressing weight overhead (biceps will hug ears). Take 3 seconds to slowly lower to starting position.

Side Plank Fly

Side Plank Fly

A.

Start on floor in side plank on right forearm about an arm's-length away from a kettlebell, with left arm extended perpendicular from body and holding kettlebell handle with an overhand grip.

B.

Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettlebell will flip so bottom of bell is facing ceiling). Take 3 seconds to slowly lower to starting position.

Kettlebell Pendulum Raise

Kettlebell Pendulum Raise

A.

Stand with feet hip-width apart, holding a kettlebell by handle with both hands with palms facing each other, arms long. Hinge flat torso forward from hips to start.

B.

Shift kettlebell into right hand and, with straight arm, pull weight laterally toward right and up to shoulder height with palm facing down. Take 2 seconds to slowly lower to starting position. Switch sides; repeat. Continue alternating.

Kettlebell High Pull

Kettlebell High Pull

A.

Stand with feet hip-width apart, holding a kettlebell by the handle with both hands with an overhand grip, arms long.

B.

Pull kettlebell up to chest, bending arms wide to sides and keeping wrists in line with forearms, pausing for 2 seconds at top. Take 3 seconds to slowly lower to starting position.

Kettlebell Bus Driver

Kettlebell Bus Driver

A.

Stand with feet hip-width apart, holding a kettlebell by bell with both hands, arms extended in front of you at shoulder height. Keeping arms straight, rotate weight toward right until hands are stacked. Switch sides (without pausing at center); repeat. That's 1 rep. Continue alternating.

Bridge with Tap to Extend

Bridge with Tap to Extend

A.

Lie faceup with feet pressed flat into the floor. Lift hips up to a bridge, then lift the right leg so the knee is over hip and shin is parallel to the floor.

B.

Slowly lower the right leg down to the right, tapping toes to floor if hips can remain stable.

C.

Extend straight right leg toward the ceiling. Alternating tapping the floor and extending leg to complete each rep. 

Curtsy Lunge with Knee Lift

Curtsy Lunge with Knee Lift

A.

Start in a curtsy lunge with right leg in front, left leg crossed behind. (Use a barre, wall, or chair for balance if necessary.)

B.

Lift left knee toward left underarm while straightening right leg.

C.

Return to curtsy lunge sending left leg back, straight and floating a few inches off floor. Step left foot next to right, then begin the next rep. 

Forearm Side Plank Crunch

Forearm Side Plank Crunch

A.

Start in a forearm side plank on the left elbow, with right hand behind head.

B.

Lift right leg up a few inches.

C.

Engage core to draw right elbow to right knee. Return to side plank without lowering right leg, if possible. 

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