In the first movement, clean a single kettle-bell to your shoulder while rotating and pivoting your feet to the side. Pause when your torso is facing in the direction of your loaded sides leg. From there, do a 180-degree rotation toward the opposite leg while pressing the bell straight overhead. Lower back to a front-facing rack position and return the bell to the floor to repeat on the opposite side.
Repeat for 30 seconds, then rest for 30 seconds more, completing up to 8 sets.
In the second movement, set up by getting on your hands and knees in front of two kettle-bells, then brace your core and raise your knees just off of the floor so that your core is holding your weight. Now perform a break-dancer in each direction, keeping straight arms and popping your legs up overhead between sides. Hop up into a low squat, do one kettle-bell swing, one snatch, and then return the bells to their starting position.
Repeat for 30 seconds and rest for 60 more, completing up to 6 sets.
These are highly complicated and advanced flows, so take your time practicing them with a light (or no) weight before you add significant load. And most importantly, keep your core tight the entire time.
Want more workouts from Leija? Check out his Men's Health Kettlehell program (now available on our All Out Studio app ), which is designed to burn fat and build muscle with just one kettle-bell.
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