Basic Four Circuit Challenge + Bonus Round

Today we are posting one of our first truly challenging practice sessions on Kettlebell Movement. Most of the videos we have posted thus far have been instructional, a build up if you will, to doing what we love to do and what you came here for - working out. As the workouts we post from here on become more varied and challenging, please take your time to watch all of the instructional videos that will be posted to make sure you can do it all safely. I won’t introduce anything new without providing you with instructional material beforehand, and as always, please post your questions so I can guide you on your journey.

Before attempting today’s workout, I highly recommend that you have already taken the time to learn how to do deadlifts,push ups,and lunges and rows.Also, for todays bonus round I recommend that you take the time to get your kettlebell swing,and learn the military press.

Today, we are doing a short circuit of four different exercises that work different movements, therefore different muscles and keep your heart rate up! Before getting started please do a quick warm up.

Here is the workout for today:

• 8 Reps Kettlebell deadlifts - Use a bell weight of about 25% of your lean body mass.
• 8 reps of pushups - Use any variation of the pushup that works for you.
• 8 reps of backward stepping bodyweight lunges - Four per leg, alternating with each repetition.
• 8 reps per hand, bent row - I am using a 53lb bell here, keep your back flat and breathe with every rep.

Repeat this circuit for four rounds!

I always try to combine deadlifts with lifts that are not extremely challenging on the grip, as you will need all of the grip you have for good deadlifts. In this circuit, however, I am breaking this rule by doing bent rows that also require a lot of grip. Due to the high pace nature of this circuit, I am keeping the weights pretty light and therefore I am not too concerned about having my grip muscles fatigue.

Now for the bonus round for todays practice session

For the bonus round, let’s turn the deadlift from todays practice into a kettlebell swing, the lunge into a tactical lunge and instead of pushups, military press.

• 12 reps two handed swings - You should have this move down by the time you use it in a circuit.
• 12 reps of tactical lunges - Switch the bell under with each lunge without rounding your back or shoulders.
• 12 reps military press - Six reps on each side, bracing tight in the core with every press.

Repeat this circuit for four rounds!

The tactical lunges in this round challenge your balance even more than regular lunges, which can be quite the balancing act in their own right. Swinging that bell side to side underneath you doesn’t help matters and really forces you to focus on what you are doing, just keep your body upright, no slouching!

Thanks for working out with me today, I hope you enjoyed your practice. You can expect to be sore in your glutes and hamstrings from the deadlifts and swings, your shoulders from the military presses and your hip flexors and quads from the lunges. You may also feel your chest, back and arms from the pushups and rows.

We will have new lesson coming out for you on Wednesday and another workout on Friday, I will see you then!