Outdoor Kettlebell Ignition
A session to wake the body up and get it moving.
The workout
-
Kettlebell Swing Sprint Burst
4 × 15 reps · 20 s rest
Hinge at the hips and swing the kettlebell to shoulder height using explosive hip drive, not the arms.
-
Dumbbell Snap Squat Press
3 × 12 reps · 20 s rest
Squat down holding dumbbells at shoulders, then stand up fast and press overhead in one fluid motion.
-
Kettlebell Lateral Bound Reach
3 × 10 reps each side · 15 s rest
Hold the kettlebell at chest, bound laterally and reach it toward the ground on landing to build power and stability.
-
Dumbbell Renegade Row Sprint
3 × 10 reps each side · 20 s rest
In a plank with hands on dumbbells, row one quickly while bracing the core hard to resist rotation.
Easier: Widen feet for more stability.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More outdoor workouts
Also in: Dumbbell workouts · Kettlebell workouts · Short workouts, 15 minutes or less