The holiday season is upon us. Temperatures are dropping as well as the snow.
I usually do not program “theme workouts” but this holiday season for the first Thursday after the Christmas holiday I am employing the “bell” theme, that is KETTLEBELL.
This workout will require you to use a kettlebell for every exercise and movement except for some active stretching in working rest portions.
Start the warmup with swings and single arm snatches. Follow those with full goblet squats plus a full press away from the chest for a heartbeat, and then back to your chest before returning from the squat. Then use your single kettlebell as you would a plate weight for your weighted situp.
Begin the first strength cycle by using one KB in the rack position. Lunge forward with the opposite leg of your rack position arm, simultaneously press the KB overhead. Reverse the movement to return. Work each side individually before working the other side. Follow with a slasher to halo. See our website under exercise videos or google for further information on this exercise. Stretch it out with a childs pose before starting your next round.
Single leg deadlifts are annoyingly difficult but effective. Watch your form and focus. Work up to a hard but doable weight as you progress through the rounds. Follow with a single arm weighted situp on each side. End each round with a hamstring stretch of your choice.
The work capacity effort is as hard as you make it. You should be using heavy KB’s for the step ups and then using one of them to complete the russian twist. Aim to get at least 20 seconds of rest.
The final Tabata effort employs multiple muscle groups and should leave you looking forward to the new year!
Finish with some active stretching or foam rolling before you head home to recover for the new year.
Modify as needed using other equipment if kettlebells are not available to you if you are using this workout remotely.
This program will only be available during my class on December 28th @ 6:45PM
Come join the night crew and get after it!
Happy Holidays From Wright Training!
Coach Brian
KETTLEBELL CHRISTMAS
W.U. 3 Rounds
10x swings
5x each single arm snatch
5x goblet +heart beat
5x kb WTD situp
6 Rounds
5x each split lunge press
10x kb slasher to halo
childs pose
6 Rounds
5x each SLD
5x each single arm situp
hs stretch
10 Round EMOM
10x kb step ups
10x kb russian twist
5 round tabata
swings
figure 8
goblet squat
triple crush
5 Minute – Stretch or Foam Roll
