Page 39 - Flipbook

3. Renegade Row
Start in a push-up position, hands shoulder with apart.
Grasp the KB with your right hand and draw your elbow up pulling the KB up in line with you chest. Hold for a count of two. *Keep your elbow close to your side, keep your back straight and core tight.
Return to the start position.
Complete 10 reps then switch sides for 3 sets.
1 2
4. Clean and Press
Stand with your feet shoulder-width apart and knees bent, grasp the kettle bell with your right hand. Lift the KB off the floor by standing up and driving your hips forward and keeping your back straight.
When the KB passes your knees use the momentum to propel it upward and catch it at shoulder height by slightly bending your knees and rotating the KB to the back of your wrist.
Stand and press the KB upward. Complete 3 sets of 10 reps on each side.
1 2 3
5. One Arm Reach Ups
Laying flat on your back and knees bent, hold the KB in your right hand
close to your right shoulder.
Do a sit up while extending your arm to push the KB overhead.
As you lower your body bring the KB back to the start position Complete 10 reps and switch arms.
1 2
6. Kettlebell Swings
Hold the KB with both hands and keep feet slightly wider than shoulder
width apart.
Swing the KB between your legs by bending your knees and bending forward at the hips.
Keeping your elbows straight, drive the KB forward till its in line with your shoulders by popping your hips forward. That’s one rep.
1 2 3
Complete 3 sets of 10 reps
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