I took my kettlebells to the beach today for some training in the sand. I think the video came out great with such a nice backdrop, although it is too windy for sound. I like training on the beach, it is much more peaceful and I love the sound of the water. This workout today is high paced but relatively short. We will get a lot of volume in the quick workout though, so the intensity will be up! This video is called upper body blast, but we will add in a set of legs with each round. I’m using a medium weight kettlebell, about 25% of my bodyweight to keep the pace up.
Today’s Workout
Round one
Ten rows per hand
Use a lunge stance and keep your back flat. Keep your arm close to your body and pull through your shoulder blade as you lift.
Ten push press per hand
Use your hip to help drive the bell upward and follow through with a shoulder press.
Ten goblet squats
Sit down into your hips with a flat back. Try to minimize the forward lean in your torso. Keep the weight as close to your chest as possible.
Round two
Ten rows per hand
Ten push press per hand
Ten lunges per leg
The backward stepping lunge has always been my favorite, do ten then switch legs and do ten more body weighted lunges.
Round Three
Ten rows per hand
Ten push presses per hand
Twenty kettlebell swings
Watch the video to get the form right, this exercise trains every muscle in your body and takes as much concentration to get it right.
I think in the video it says press, when a push-press is actually what I did. Do the push-press, especially if you have a kettlebell heavy enough to demand that extra boost from your hips. You will probably be sore all over tomorrow, but the goal is mild soreness evenly throughout your body, rather than crippling soreness in one spot. I hope you enjoyed the beautiful scenery as much as I enjoyed training here at the beach in Carlsbad, Ca. I will be back here next week for another fast paced kettlebell workout.
Peter Hirsh
Leave a Reply