One of my favorite workouts:
Warm Up: mobility and dynamic movements Work Out: Get Ups - Alternating sides, one right one left 3R/3L with a warm up weight (ex: 12K) 3R/3L with a slightly heavier weight (ex: 14K) 3R/3L with a slightly heavier weight (ex: 16K) Focus on perfecting form and technique. Stay mentally with each movement. Kettlebell Swings - Two hands and One hand. Rest as long as needed between each group. 20 two hand swings (ex: 24K) 15 two hand swings (ex: 28K) 10 two hand swings (ex: 32K) One hand ladder swings (5R5L,4R4L,3R3L,2R2L,1R1L, 30 total) (ex: 16K) 10R/10L (20 total) One hand swings (ex: 18K) Twice through totals 190 swings. Weights are shown as an example only. Use whatever weight you are comfortable with. Don't forget to foam roll and stretch Have a good workout!
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Useful practical information and a workout or two...
December 2023
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