Alright babes, go ahead and grab Kettlebells, dumbbells, a medicine ball, gliders and a bench and get set up! If you’ve been looking for a workout to tone your back, shoulders, legs and core…you’re going to love this one! xo
KETTLEBELL BACK, SHOULDERS, LEGS + CORE (STRENGTH) WORKOUT:
Divide the 10 exercises up into 3 circuits. Starting with the first move, you’ll run a circuit with the first 4 exercises, for 2-3 sets. The reps are indicated next to the name of the exercise. Once you finish your sets of the first circuit, go to the next 3 exercises and run those as a circuit for 2-3 sets. Once you are done with those, you will finish up with the last 3 exercises for the final circuit of 2-3 sets. For the single leg or single arm exercises; do equal reps on each side.
Equipment Needed: 2 Kettlebells, 2 sets of Dumbbells, an Exercise Mat, a Fitness Deck (Exercise Bench), a Medicine Ball and a Gliding Disc.
KETTLEBELL BACK, SHOULDERS, LEGS + CORE (STRENGTH) WORKOUT
CIRCUIT 1:
KETTLEBELL SWINGS (16 reps): Grab a kettlebell and stand with your feet hip width apart. Start to lightly bend your knees and push your hips back, letting the kettlebell swing behind you. Next, you will swing the kettlebell up to shoulder height, by pushing your hips forward, tightening your core and straightening up your body. Swing the kettlebell back into the lower position and repeat for a total of 16 reps.
BENCH PUSHUPS + HIGH PLANK SHOULDER TAPS (12 reps): Start with your hands on the bench, both feet extended behind you. Lift one hand off the bench and tap the opposite shoulder; switch sides. Then bend both elbows and lower yourself into a push up. Push yourself back up to the starting position and repeat for a total of 12 reps.
KETTLEBELL DOUBLE SQUAT (12 reps): Stand in a squat position holding a kettlebell between your knees. Bend your knees and sit back into a squat. As you come up from the squat, bring the kettlebell up to chest height, holding both sides at the “horn” just above the “bell”. Complete a squat holding the kettlebell in the chest height position. As you lower yourself to go into the next squat, drop the kettlebell back to the lower position and complete the squat with the kettlebell in the lower position. Alternate between the two positions for a total of 12 reps in each.
BALANCED MEDICINE BALL RUSSIAN TWIST (16 reps @ side): Sitting on an exercise bench, grab a medicine ball with both hands and extend your legs out, feet off the floor. Lean back slightly to engage your core and bring the medicine ball up to shoulder height, arms extended out holding the medicine ball in front of you. Twist and drop the medicine ball to one side then back to center and to the other side. Repeat for a total of 16 reps each side.
*REPEAT 2-3 times
CIRCUIT 2:
ROTATING SHOULDER PRESSES (12 reps): Stand upright with a dumbbell in each hand, elbows bent, palms facing towards you. As you press the weights up into a shoulder press, rotate your arms around so your palms are facing out and away from you at the top of the movement. Rotate back around as you lower the weights down to complete the movement. Repeat for a total of 12 reps.
DUMBBELL REVERSE FLYES (12 reps): Stand with your feet hip width apart, knees slightly bent, holding a dumbbell in each hand. Bend forward at your hips, lowering your upper body and sending your hips slightly back. Palms face in and elbows are slightly bent. Lift the dumbbells up laterally in a wide arching motion, squeezing your shoulder blades until they reach shoulder height. Pause at the top and slowly lower the dumbbells back to the starting position. Repeat for a total of 12 reps.
KNEELING SINGLE ARM ROTATING ROW (12 reps @ arm): Start with your right knee kneeling on a bench, resting your right hand on the bench for support. Extend your left leg out to the side and hold the kettlebell in your left hand, palm facing away from you. Slowly bend your elbow, bringing the kettlebell up to hip height as you rotate your hand around, your palm facing forward. Reverse the move and lower the kettlebell back to the starting position. Continue for 12 reps, then switch and kneel on your left knee and complete 12 reps with your right arm. Repeat for a total of 12 reps each arm.
*REPEAT 2-3 times
CIRCUIT 3:
GLIDER SIDE LUNGE WITH DUMBBELL (16 reps @ leg): Start with your right foot on a glider and a dumbbell in each hand. Slowly send your hips back and bend your left knee; keeping the right knee straight as you slide your foot out into the side lunge position. Push your hips forward as you slowly bring the right leg back towards center, straightening out the left knee and coming back up to a standing position. Continue for 16 reps on the left leg. Switch legs and complete 16 reps on the right leg for a total of 16 reps each leg.
RENEGADE ROWS (8 reps @ arm): Start in a high plank position with a dumbbell in each hand and your legs extended straight behind you. Engage your core and drop your hips parallel to the floor. Start by bending one elbow and bringing one dumbbell to your rib cage to perform the “row”. Lower the dumbbell back down to the starting position and switch arms. Continue alternating for a total of 8 reps each arm.
BOAT POSE SINGLE SIDE SHOULDER PRESS (12 reps @ arm): Sitting on your mat, place a dumbbell in your right hand and extend your left arm straight out to the side. Bring your feet up into a balanced “boat pose” position and bring the dumbbell up to shoulder height. Staying in the balanced boat pose position, straighten out your right elbow and push the dumbbell up above your head. Bend your elbow and bring the dumbbell back to shoulder height. Repeat for a total of 12 reps then switch arms. Continue for a total of 12 reps each arm.
*REPEAT 2-3 times
