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Hi Everyone, Welcome to this weeks kettlebell and bodyweight workout. This weeks workout is called the inner strength workout. The reason I'm calling it that is because there are times where we don't feel like getting our workouts in
or there are other things going on in life that we just don't feel like progressing on with for whatever reason, so you've got to find that inner strength to get it done. Now this workout is a much slower workout
This about getting strong and working on our muscle tone. So this quick fast paced cardio workouts are amazing but today the focus is different and it's good to have a balance.
Okay here we so go we're going to have five exercises for five repetitions, five rounds of each with a one minute rest. We're going to start off with split squats, then we're going to go in to a press up
followed by stiff leg deadlifts and then presses on your knees, finishing off with low deep squat. You need one kettlebell for this workout. Let me show you how one round of this is done, let's get going.
Okay here we go starting off with the split squats. What your going to do is hold your kettlebell by the horns nice and close to you, get a nice wide stance and your just going to drop that knee, your heel will lift on your back foot
So your going to come down slow for the count of five, one, two, three, four, five and then push up strong. That's one. One, two, three, four, five, push up strong. Now to go slow is important because this is where all the magic is happening
three, you don't necessarily need to touch the ground and only go as far as you can, four, this will depend on your strength and your flexibility and it will come in time.
and five. Fantastic. Switch sides. Now if your struggling with this exercise you can always put the kettlebell down. You don't need to use it for every exercise, you just use it when you feel really confident.
two, three. These are fantastic your going to feel a great stretch in the front of your leg. Four and last one. Five. Straight in to press ups.
Now remember again with these you can go on to your knees. Here we go leading with the chest, bum up, abs tight. One, two, three, four, five, pause, push up. One, these are fantastic
If your feeling them in your lower back you need to lift your bum up a little bit and if your struggling with full ones, it's ok just drop to your knees
four, I'll do that for the last one to show you, and five. When you drop to your knees you might find that you need to move your hands forward a little bit just to feel your abs engaging a little more as well.
Okay in to the stiffleg deadlifts. Grabbing your kettlebell, this is similar to a kettlebell swing, only your not swinging it but the movement is similar. Push your hips back, only come as low as you can with a flat back
no rounding of the shoulders at all, come down slow, push up fast, squeeze your glutes, stand tall. And again, engage those shoulders, back nice and flat. You might need to use a mirror just to make sure you've got a flat back
two, this is great, you'll feel a stretch in your hamstrings, and again only come as low as you can, three. In time you'l be able to get lower as your hamstrings get stronger and more flexible.
Four, last one. I love these, these feel amazing the next day. Five, okay in to presses. I'm going to do these on my knees, you can do them standing either way is fine.
You want to really engage your core, no bending back, pick up your bell and straight up, full extension. One, come down slow for five. That probably wasn't five. Two up fast, one, two, three, four, five.
That's two, here we go for another three. Abs tight, four. Whatever exercise your doing, remember we're engaging our entire body not just the the body parts we're working on, four
and five. Okay now in to my favourites, squats. Holding the kettlebell by the horns, you can either turn it upside down like a goblet squat or just hold it by the horns, which ever feels more stable
I like to hold it upside down, nice and slow for five. One, two, three, four, five, nice and low, abs tight, push up strong. Now remember the bottom of the squat isn't a relaxation, that's where you create a lot of tension
to come up strong, so don't relax when your down there. Often people think of that as the resting point, it isn't. Three. The resting point is here at the top.
two more, four, last one, and five. Fantastic. Okay so now what I would do, is I would now rest for one minute and I'd repeat that for five more times. It's a brilliant workout, your going to love it.
Aim to get this one in at least three times this week. Remember to keep a training journal writing down everything that you do so you can see your progress
So enjoy this workout this week. Remember leave your comments below, let me know how you like this workout, was it really difficult was it too easy. Whatever it is I'd love to hear from you.
Also be sure to subscribe to the youtube channel and I will see you very soon, take care, bye.