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Reverse Sumo Squat to Press

Reverse Sumo Squat to Press

A.

Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees.

B.

Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

One-Arm Dead Row

One-Arm Dead Row

A.

Hold kettlebell in right hand beside right thigh and stand with feet hip-width apart. Keeping back flat, hinge forward from hips, slightly bending knees to lower torso until it's almost parallel to floor, reaching kettlebell toward floor directly under shoulder. Pull right elbow up until hand reaches right ribs (shown), and lower kettlebell 4 times. Reverse movement back to start position. Switch sides; repeat. That's 1 rep.

Push-up Press Ladder

Push-up Press Ladder

A.

Start on floor in plank on palms. Do 1 push-up.

B.

Lower knees and come up to kneeling, then quickly press arms overhead with palms facing up. Repeat, this time doing 2 push-ups, then 2 shoulder presses. Continue, adding 1 rep each until you complete 10 push-ups and 10 shoulder presses. Then reverse the ladder down to 1 rep of each.

Squat-Jump-Punch Ladder

Squat-Jump-Punch Ladder

A.

Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.

B.

Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

Bell Pull-Over

Bell Pull-Over

A.

Start on floor in plank on palms with kettlebell to outside of right hand. Keep hips square as you reach left arm across body to grab kettlebell, carrying (not dragging) it to left side.

B.

Place it outside of left hand. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.