For our workout of the week, we have a workout of 2 circuits; a Mobility circuit and a Kettlebell circuit. This workout is good if you have limited equipment available, it requires just one Kettlebell. I know personally, I do not feel like I am moving enough being under the stay at home order so I feel the mobility circuit is a big help in keeping things loose, especially my hips.
The Workout
Complete each circuit as described.
MOBILITY CIRCUIT
3 ROUNDS; 5 REPS EACH SIDE
Hip Mobility Drill
Sumo Squat to Hamstring Stretch
Bird Dog
Plank to Side Plank
Sit Outs
KETTLEBELL CIRCUIT
5 ROUNDS; 5 REPS EACH SIDE
½ Kneeling OHP
Hi-Kneeling Halo
SA KB Cleans
Hand to Hand Swings
Single Sided KB Lunge
Finisher:
100 Mountain Climbers
(50 Each Side)
How to Perform the Mobility and Kettlebell Circuits
Prepare
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Workout
There is no time element to this workout.
For the Mobility Circuit the goal is slow controlled, fluid movement with a good stretch. Take your time with this circuit.
For the Kettlebell Circuit, again there is no time element. Concentrate on form and control. The weight that you use for this circuit should be a little heavier, but not so heavy that you are sacrificing form.
Make sure to challenge yourself!
The Exercises
Mobility Circuit
Hip Mobility Drill: Sit on the floor, thighs should be at about a 90-degree angle from each other and then your knees should form a 90 degree angle. Rotate to one side, point your knees to that side, turn your upper body to that side, and lean toward your knee to get a good deep stretch. Return to the middle then rotate and repeat to the other side. Complete 5 reps on each side.
Sumo Squat to Hamstring Stretch: Standing with your feet wider than shoulder width, and toes pointing outward. Squat down good and deep. Grab and hold your feet, straighten your legs to stretch your hamstrings, return to the squat, then stand up. Repeat for 5 reps.
Bird Dog: Starting on your hands and knees. Bring your opposite knee and elbow together, then stretch them out as far as possible. Repeat 5 times on each side.
Plank to Side Plank: Begin in the low plank position, feet a little wider apart. Rotate to one side reaching that arm toward the ceiling. Return to the plank and rotate to the other side. Complete 5 Reps to each side.
Sit Outs: Starting from a high plank position on your hands and toes. From this position, bring one foot up through toward the opposite shoulder, touch your toe with that opposite hand. Return to the starting position then repeat on the other side. Complete 5 reps on each side.
Kettlebell Circuit
½ Kneeling OHP: Starting from a half kneeling position holding the kettlebell in the raked position on the same side that the knee is down. From this position, press the kettlebell overhead and return to the rack position. Perform 5 reps on each side.
Hi Kneeling Halo: Starting from a high kneeling position holding the kettlebell on front of your chest. Rotate the kettlebell around your head in one direction 5 times. Pause then reverse directions for 5 more rotations.
SA KB Cleans: Starting from a standing position kettlebell between your feet. Squat down and grab the kettlebell drive up through your kegs at the same time bring the kettlebell to the racked position, return to the squat position kettlebell on the floor. Complete 5 reps on each side.
Hand to Hand Swings: Starting from a standing position kettlebell between your feet. From this position, hinge forward grabbing the kettlebell with one hand, swing it to chest level, driving with the hips. At the top of the swing switch hands, complete 5 reps on each side.
Single Side KB Lunges: Starting from a standing position holding a kettlebell on one side. Perform a forward lunge with the leg opposite the side holding the kettlebell. Complete 5 reps on each side.
Watch the demonstration video below.
Demonstration Video
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