Start Today’s Workout | January 3, 2020 | Kettlebell Conditioning Workout #1: Bodyweight Workout #1: Bodyweight Workout

Joint Mobility Follow Along | Perform 1 Round Each Exercise

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Pelvic Tilt
Description: stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out.

Lateral Pelvic Tilt
Description: Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides.

Hip Circles
Description: squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly.

Lateral Spine Glide
Description: stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body.

Spinal Flexion and Extension
Description: in a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine.

Lateral Spinal Flexión
Description: Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction.

Neck Juts and Tucks
Description: Stick your chin forward and then tuck it back getting long through your spine.

Neck Glides
Description: Standing in a tall neutral stance, glide your head shoulder to shoulder.

Arm Screws
Description: Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch.

Arm Circles
Description: Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backward and forwards.

Elbow Circles
Description: Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction.

Paint the Fence
Description: Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps.

Hang Loose Shake
Description: Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes.

Forward Leg Swings
Description: Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can.

Lateral Leg Lift
Description: Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side.

Knee circles
Description: Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction.

Ankle Rolls
Description: Start in a standing position, turn your feet away from each other at about a 90-degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.

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Warm Up: 3 Sets Rest 30 Seconds In Between Sets

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Warm Up: 3 Sets Rest 30 Seconds In Between Sets

Alternating Side Kick Through X 6 Reps Each Side

Start in a beast position with your hands underneath your shoulders and your knees underneath your belly button line. Lift one hand off the ground and then kick your opposite leg through to the wall perpendicular to your starting position. Fully extend your leg and point your toes as you pull your opposite elbow back and  down engaging or pulling muscles. Twist back to your start position and alternate sides with control.

Bodyweight Hinge To Squat X 6 Reps

I start in a bilateral standing position and then hinge at the hips lighting up your hamstrings and your glutes keep a long spine from your tailbone to the top of your head and your core tight and then drop your hips into a squat position driving your knees forward and out keeping a proud chest. Stand tall and repeat.

Knee Pull Plank X 12 Reps

Start on your knees sit in your butt back toward your heels and fully extending both arms out in front of you. Pull yourself onto your elbows and off your knees into the bottom of a push-up position and engage your back, lats and abs. Keep a straight line from Your heels the top of your head and your elbows tight to your body.  Press back onto your elbows and back onto your knees and repeat. Keep your body rigid in the low plank position.

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Work Set 1: 5 Sets, Rest 1 Minute In Between Sets

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Work Set 1: 5 Sets, Rest 1 Minute In Between Sets

Alternating Cossack Squat To Squat X 6 Reps Each Side

Start in a standing position and then step laterally into a wide stance and sit your butt down toward your heel driving your knee out keeping your heel down. Extend your opposite leg and then step back up to your bilateral standing position and descend into a squat then stand up an alternate sides. Try to keep your chest proud throughout the whole set.

Beast Press X 10 Reps

Start in the best position with your hands underneath your shoulders and your knees underneath your belly button line keep a straight line from your tailbone to the top of your head and then pull  yourself down bending your elbows and driving your knees apart keeping them off the ground. Press back up and repeat trying to maintain a level flat back the entire set.

Alternating Thoracic Bridge X  5 Reps Each Side

Start in a crap position with your legs bent and your hands behind your back and butt off the floor lift one hand off the ground as you extend your hips and drive your knees apart keeping your heels on the ground. Reach your hand perpendicular to your spine towards the wall and open up your mid back. Sit back down place your hand on the floor and alternate sides slow and controlled.

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Work Set 2: 4 Sets, Rest 1 Minute In Between Sets

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Work Set 2: 4 Sets, Rest 1 Minute In Between Sets

Knee Pull Plank Push Up X 10 Reps 

Start on your knees with your butt back toward your heels and your arms fully extended out in front of you pull yourself forward into a low plank position and then push yourself up to the top of your push-up position pull yourself back down with control and then press back to your knees with control and repeat.

Broad Jump X 5 Reps

Start by hinging at the hips with a proud chest and engaging your hamstrings. Explosively jump as far forward as you can and land in a squat with your chest proud. Stand up shake it out turn around and repeat.

Alternating Crab Reach   X 5 Reps Each Side

Start in a crab position with your legs bent your hands behind your back and your butt off the floor. Left one hand off the ground and extend your hips keeping your Hills flat and driving your knees apart. Reach your hand up and over your head and look down at your office at Palm. Stretch your lat on the side of your free hand and then pull your elbow back towards the midline and sit back down and alternate sides with control.

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Work Set 3: 3 Sets, Rest 90 Seconds In Between Sets

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Work Set 3: 3 Sets, Rest 90 Seconds In Between Sets

Loaded Beast To Tuck Jump  X 6 Reps

Start in a loaded beast position with your butt back toward your heels and knees off the ground hop up to your feet and explosively jump as high as you can and touch your knees towards your chest land back on your feet and then hop back into your loaded beast position and repeat.

Loaded Beast To Plank Push Up X 8 Reps

Start in a loaded beast position with your butt back toward your heels and knees off the ground. Pull yourself intones low plank position and then push up to the top of a high plank and then pull yourself down into your low plank position and press back into your blooded beast position and repeat.

Knee Strikes X 20 Reps

Perform powerful explosiveness strikes by driving your knee forward and extending your grounded leg into the ground extending your ankle knee and hip as you’re driving your knee forward and up then step back and alternate sides with a quick shuffle be quick and smooth and strong with this move.

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Decompression: Perform 1 Round Of Every Exercise Back To Back

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Decompression: Perform 1 Round Of Every Exercise Back To Back

Child’s Pose With Arm Rotations X 1 Minute

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 rotate your palms in and out to help release the tension in your neck, chest and shoulders.

Twisting Angle Child’s Pose 1 Minute

On your knees, sit your hips back towards you heels and walk your hands to one side, get you inside arm further in front of your outside arm and come on top of the blade of your hand with your pinky down. Press into your pink, extend your arm and keeping your forearm and elbow from touching the ground turn into your shoulders and try to feel a deep stretch in your lateral line, all the way from your wrist to your hip. Take 5 to 10 deep breaths to release tension then switch sides.

Floor Scorpion, Alternating 1 minute

Lay face down and extend both arms 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.

Kneeling Spine Wave  1 minute

Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set.

Needle Arm Thread, Alternating 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.

Shoulder Drops, Alternating 1 minute

Get on your knees. Spread your hands wide. Lean into one palm, bending your elbow as you drive your opposite shoulder down towards the floor. Move slow and steady, creating a mindful stretch in your chest, shoulders and neck.

Bretzel 1 minute

Lay on your back. Lift one leg over to the opposite side and pin your knee to the ground with your opposite arm. Grab your back leg with your other arm and kick into your palm, stretching your chest wide open, try to bring both shoulders down to the floor while keeping both knees on the ground. Take 10 deep breaths in this stretch.

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Today’s Workout is Complete, Great Job!

Don’t forget to leave a comment If you have any questions.

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