KB Squat + Press

Hold the kettle bell in front of your sternum.  Squat holding it in place while keeping your body weight on the middle of the feet.  Press the kettle bell up once you return from the squat. 

KB Gunslinger + lunge

Hold a kettle bell in one arm.  Swing it back slightly and as the kettle bell moves forward, lunge back on the same side and curl it up towards your other hand which will catch it.  Return to starting position. 

KB Lunge + Press

Rack the kettle bell on one side. Lunge back with the leg on the same side and press the kettle bell overhead.  Return to starting position. 

TRX Single Leg Burpee

TRX Mid Calf Length

 

Place your foot in the bottom strap and face away.

Step forward so the toes do not drag on the floor.

Bend through the front knee and hip to place your hands on the ground.  Lower your body all the way to the floor and press back up, jump the foot forward again and return to standing.

 

Pass Through Lunge

As you lunge with proper form, pass the kettle bell through the opening underneath the thigh to the outside hand.  

 

Always grab the kettle bell in the corner so passing it to the other hand is easier.

Once passed, lunge up and forward.

 

Ball Push Up & Roll

Push up on the exercise ball (from the knees if needed).  As you lower yourself, roll to your side and immediately press yourself back up.

 

Overhead Lunge

Hold a med ball or kettle bell above you and lunge.

 

Press + Half Burpee

Press a med ball overhead, lower it and do a half burpee with your hands on the ball.

If the ball is not secure or slippery, place your hands on the floor instead. 

Optional step in between.

 

Ball Crawl

Bear crawl and press the ball forward with alternating sides.

 

Farmer Walks

Grab two heavier kettle bells and walk while bracing the core and keeping the spine straight.

 

Alternating Kettle Bell Swing

Perform a single kettle bell swing and alternate arms on top of the swing.  Always stay in control of your motion and kettle bell.

Do not round the back or jerk the weight.  Use the legs to absorb the motion and propel the kettle bell forward by pushing the hip forward.

 

Kettle Bell Swing

Our preferred method of the kettle bell swing.  This method is used in kettle bell competitions and originated from the source of the sport.

 

As you hip hinge and the bell comes backwards, you bend the knees and absorb the impact by extending the legs again when the bell comes to a stop.  The bell should not be visible to anyone standing in front of you.  

 

As the bell travels forward again, bend the knees again, push the hip forward and extend the legs yet again when the kettle bell comes to a halt in front.  Repeat while keeping the back straight and sternum facing forward. 

 

Kettle Bell Up Down

Grab the kettle bell up top.

 

Squat down and use the upwards momentum coming from the legs to perform and upright row which right away turn into a press while flipping the kettle bell upside down.

Make sure you have a firm grip on the kettle bell and brace your core throughout.

 

Kettle Bell Figure Eight

Grab the kettle bell up top with your hands towards one of the corners.

 

Squat down and pass the bell through the legs (thumb facing to the rear) and pass it to the other hand.  By playing your hand in the corner, there is enough room for your other hand to grab it (thumbs towards the center of the handle).

Make sure you have a firm grip on the kettle bell and brace your core throughout.

 

Kettle Bell Raise and Press

Grab the top of the kettle bell as you squat down.  Raise it and switch grip to the sides of the handle at the top of your squat, followed by a press.

As you lower the kettle bell, switch grips again to the top of the handle and lower the weight as you squat low.

 

Kettle Bell Figure Eight with Catch

Grab the kettle bell up top with your hands towards one of the corners.

 

Squat down and pass the bell through the legs (thumb facing to the rear) and pass it to the other hand.  By playing your hand in the corner, there is enough room for your other hand to grab it (thumbs towards the center of the handle).

Make sure you have a firm grip on the kettle bell and brace your core throughout. As you raise your body and swing the bell around, raise it to your opposite shoulder and catch it with the other hand.

When you release, push the kettle bell forward to start the swing.

 

Kettle Bell Around the World

Grab the kettle bell at the sides of the handle.

Squat as you hold the weight in front of your sternum.  As you raise yourself, circle the kettle bell around the head as you brace your core.

Squat and circle the other way.

 

Kettle Bell Squat with Cross Press

Squat as you hold a kettle bell on one side in rack position.

As you come upright, pivot and press the kettle bell towards the opposite side.  Return to squat position and repeat.

 

PERSONAL TRAINING - HIGH INTENSITY FITNESS - TEEN CONDITIONING - BODY ANALYSIS - TACTICAL FITNESS - TRIATHLON & CYCLING COACHING - YOGA

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