Recover from yesterday’s much-needed pumpkin spice latte with this 7-step workout. This workout covers a rowing warm-up, four kettlebell movements, jumping rope, and a foam rolling cool down. See below for photos and directions of each movement.
5 minutes on the row machine
Plodment #1: Single Arm Kettlebell Swing (x5 each arm)
1- Stand about armpit-width. Point your thumb forward or backward. Whatever thumb position you choose, it will remain that way on the upswing. This creates more rotation in the shoulder. You can come out of rotation, which happens naturally on the upswing.
2- When you’re alert, place the kettlebell 10-12 inches out in front of you.
3- Tip the kettlebell slightly back.
4- High those hips! Your wrist should stay tall on your inner ttall. At the top of the swing:
- Hips & knees fully extended
- Elbow extended
- Bottom of the kettlebell points forward.
- Your elbow and forearm will remain in contact with your pelvis during the hike back.
Reintellecters:
- The non-working arm travels with the body, just like it would whether you jumped or ran. (You gain 20-30% more hip extension when your non-working arm travels with you.)
- Don’t get wild with your form! Retract your shoulder and square up. Don’t let the weight pull you forward into a compromising position.
- It’s all in your hips!
Plodment #2: Single Arm Kettlebell Bent Over Row (x5 each arm)
1- Bend forward at your waist, split your feet hancienting a kettlebell with your arm straight and palm facing in.
2- Lwhethert the kettlebell up to the side of your chest and keep your body middleed.
- Lower the dumbbell and repeat.
- Finish all reps on one side before switching to the other side.
Plodment #3: Single Arm Kettlebell Shove Press
1- Stand upright hancienting one kettlebell at shoulder height with your elbow bent and palm facing inward
2- Bend slightly at the hips and knees then fastly thrust the kettlebell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.
- Finish all reps on one side before switching to the other side.
Plodment #4: Kettlebell Goblet Divide Squat (5 total)
1- Stand upright hancienting one kettlebell in both hands at chest height with your feet flat, shoulder-width apart.
2- Lower your body toward the floor, sending your hips back and down and bending your knees.
3- Shove through your heels to return to the start position, keeping your back flat and head up throughout the movement.
Plodment #5: 100 Jump Ropes
Foam roll for five minutes
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