Transcription
To get in the best shape of your life, all you need is one kettlebell, six movements, and five rounds. If you're a busy parent trying to get lean, strong, and athletic without living hours in the gym, this is the complex you should be saving. But, fair warning, there's a movement in here that makes me question everything every time. I'll point it out when we get to it.
Start your training with 10 swings. These are your engine builders. If you do them correctly, you'll survive the back half of this complex.
Next, we have 10 goblet squats. Hold the bell tight at chest height. Drop low and breathe through every rep. Your grip may feel manageable right now, but keep an eye on it because in two movements, your grip strength will be severely fatigued and could be the reason why you aren't able to hold the bell and complete the round. Don't forget to breathe.
Without dropping the bell, press that bell overhead, and we're heading into 10 overhead marches on each side. I really struggle with this movement. Do your best to lock your arm out completely overhead and brace your core through each rep. This movement is elite because it touches the three supporting pillars to strength, stability, mobility, and conditioning.
That movement I mentioned at the beginning, we're headed into it. 10 rotational thrusters. We're moving through multiple planes of motion under load. Most people fail to incorporate movements like this and then wonder why they're sore and injured. This is a functional movement at its finest. Drive up through the legs, rotate through the hips, finish with a full lockout. Shoulders, triceps, quads, lungs, everything is firing at once.
You're currently dreaming about dropping that bell down and giving your grip strength just a little bit of a rest, but we're moving straight into our next movement, which is a 30-second hollow hold and flutter kicks. The wheels are probably falling off at this point. Glue your lower back to the ground, stabilize the hollow hold over your chest, don't let your feet touch the ground. Contemplate your life and take a deep breath.
We're headed into the last movement in this complex. We're targeting our chest, our shoulders, and stability with five kettlebell offset push-ups for each side. One hand stacked on the bell, one on the floor. Your entire body is taxed from the previous movements in this complex. Dig deep, complete all five reps on each side. Rest is coming. If needed, feel free to substitute this movement with normal push-ups or kneeling push-ups.
And just like that, you completed one round. Complete five rounds total. Save this workout for later and follow for more of highly effective workouts in 45 minutes or less. Peace.