1.8 Day 1 Single Kettlebell Workout: Speed and Power


Warm Up Circuit: 3 Rounds | 10 Seconds Rest Between Sets

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A1: Childs Pose to Mountain Climber x 30 Seconds 

Start on your knees and reach your arms out in front of you as far as you can. Sit your butt back towards your heels. Sink your head and shoulders to the floor and step one foot forward outside your same side palm. Try keeping a long spine, and proud chest as you squeeze your glutes, and press through your hips, as you keep your back knee off the floor. Sit back into Child’s Pose and alternate sides.


A2: Floor Scorpion, Alternating x 30 Seconds

Lay face down and extend both arm out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.


A3: Chamber Jumps (squat jump with higher hips, squatty hinge) x 30 Seconds 

Hinge back and descend into a squat with high hips, jump as high as you can. Try to land softly and reload before you perform every rep. Keep your spine straight and core tight.

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Circuit 1: 4 Sets | Rest 1 Minute Between Sets (30 seconds tai chi twist, 30 seconds laying handcuffs)

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B1: Drop Push Ups x 30 Seconds 

start at the top of your push up position. Quickly bend you elbows and drop into a low push up position. Catch yourself with a tight core and full body tension. Push back up to start and quickly repeat.


B2: Kneeling Cleans x 30 Seconds (switch sides every round) 

Start in a kneeling position. Try not to cross your legs and maintain a strong, wide base. Start with the kettlebell underneath your hips. Grip the bell over the handle and point your thumb down pointing the handle at a 45-degree angle toward your hips.Inhale to brace your core and then explosively pull the kettlebell up, cock your elbow up and back as you thrust your hips forward into a tall kneeling position. Try to get the kettlebell to spiral around your wrist and not flip up and over and banging against you. To descend, unravel the kettlebell and spiral back down to the start position. Remember to maintain a tall neutral spine and tight core throughout the whole movement.


B3: Sprinters Lunge x 30 Seconds (switch sides every round)

Starting in a kneeling position, explosively drive your back knee forward and up while extending your jumping leg. Try to lift your heel off the ground into a triple extended position. Bring your knee back to the ground with control and repeat all on one side.

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Circuit 2: 4 sets | Rest 1 Minute Between Sets (30 seconds alternating shoulder drops, 30 seconds kneeling spine wave)

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C1: Explosive Two Hand  Deadlift to Alternating Snatch x 30 seconds 

Start with the kettlebell in between your heels underneath your hips. Grip it with both hands and with a long spine explosively jump as high as you can. Land softly fighting any jarring in your body on the way down. Grab the kettlebell with one hand and explosively snatch it overhead, keeping your core tight and ribs down. Complete another explosive deadlift before alternating on the snatch.


C2: Lateral Jumps x 30 Seconds 

Start by sitting laterally into one hip, standing on one leg, keeping a long spine and then explosively jump onto your other leg. Sit into your opposite hip and try to maintain good posture as you jump from side to side.


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Finisher: 8 sets | 30 second Rest Between Sets

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D1: Push Up to 10 Yard Sprint x 2

Start in a push up position pull yourself down and inhale. Explosively get up as fast you can, exhale and sprint for 10 yards. Keep a forward lean with your torso for 10 yards to accelerate and then stand up, open up your hips and COME TO A SLOW STOP. Rest 15-30 seconds and repeat for 1 more sprint.


D2: Ballistic Row x 30 Seconds 

Start in a standing position with your feet a bit wider than hip-width apart. Bend over by hinging at the hips, press your hips back and light up/engage the hamstrings. Keep a long spine from your hips to your head and tight core. Hold the kettlebell in one hand with a neutral/thumbs up grip and then explosively pull your elbow up and back toward the hip and tight to your ribs then release the kettlebell and switch to the other hand at the top of the rep when the kettlebell is close to your belly. Extend your arm and then repeat the row on the other side, alternating sides every time. Try to keep your shoulders square to really fire off your core.

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Decompression: 1 Round

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Needle Arm Thread, Alternating x 1 Minute

Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep.


Shin box Switch with Spine Twist x 1 minute

Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted as if you are performing a push up over the top of your thigh. Alternate sides slow and steady.


Pigeon Stretch x 1 minute each side

Bring one shin across your hips and straighten your back leg and untuck your back toes. Hinge at the hips to get a deep stretch in your hip, inhale tuck your pelvis back and extend your spine.

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