Get a Full Body Workout in Just 20 Minutes
Pushups and kettlebell cleans are two great moves to get you jacked. But once you’ve got them mastered, you’ll be ready to try these two superset workouts courtesy of kettlebell coach Eric Leija (a.k.a. Primal Swoledier) and fitness coach Hannah Eden, which take both movements and push them into overdrive.
You’ll do 5 sets of each superset. Work the kettlebell flow for 30 seconds, then go right into 30 seconds of the bodyweight pushup variation; rest 60 seconds between each set because you’ll need it. That’s 10 minutes of work each, or 20 minutes if you perform both supersets both back to back.
Ideally, you’d move right from the first superset into the second. But if doing the supersets back-to-back is too much for you, master the first— arguably, lower-skilled—superset before graduating to the second.
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‼️Kettlebell and Bodyweight Crusher‼️ . Hit this workout I did with @hannaheden_fitness 👊🏽 . Superset 1: 5 sets 30 seconds single kettlebell flow 30 seconds sit through to beast press 60 seconds rest in between sets . Superset 2: 5 sets 30 seconds double kettlebell flow 30 seconds knee plank push up 60 seconds rest in between sets . #onnit #primalmethods #workout #kettlebell . My Black Friday sale is LIVE at EricLeija.com! . Get 35% off all of my online Video Programs, My Kettlebell Course, Apparel and much more! . ‼️Use code “BF35” to save 35% site wide‼️ . Link in my bio! . Song: Sicko Mode (feat. Drake) by Travis Scott
For the kettlebell flow, you’ll start by cleaning the kettlebell into a lunge. This is a higher coordination move than a classic kettlebell clean, so don’t clean your heaviest weight. Work to keep your chest up by exhaling and tightening your abs as you do each clean. Start with your feet hips-width apart, hinge your hips, and grab the weight with an overhand grip. Clean the weight into a front rack position, keeping it close to your body. As the kettlebell approaches your chest, shift your right leg backwards so you land in a reverse lunge. You can touch your knee softly to the ground if you need, but don’t slam it down hard.
Next, explosively stand and push press the kettlebell overhead. Return the weight to the ground, and repeat on your left side. Alternate sides until the 30 seconds are up.
Now onto the the sit-through to beast press. Set aside the weight, and get in bear crawl position, wrists stacked directly under your shoulders, knees spread slightly. Press your palms into the ground and come onto your toes before descending into a bent-legged pushup. As you bring your chest towards the ground, squeeze your glutes to spread your legs so your knees don’t touch the ground.
As you press back up, shift your weight into your right palm and rotate your body to the left, allowing your right foot to shift towards your left foot as you do. Return back to center and do another “pushup” before shifting your weight into your left hand and rotating right.
Grab two kettlebells—and keep the weight light, using something you can shoulder press with ease—and position them between your legs, keeping your feet in a wide stance. Hinging at your hips and bending at the knees, reach for the bells with straight arms, grabbing onto the handles in a hook grip so that your palms are facing each other. Perform a single-armed row first with your right side, then on your left.
Next, power clean the bells, keeping the weights close to your body. Rotate your wrists so the bell lands against your forearm and you finish in a double rack position.
Squeeze your glutes and tuck your ribs before completing a single-arm strict kettlebell press first with you right arm, then with your left. For the last movement in this spicy sequence, dip your knees and push off the floor to drive both weights overhead. Lower the weight down to the ground, before repeating this flow for 30 total seconds.
For the final move, the knee plank push-up, prepare to feel like a wannabe yogi. Start by doing a standard push-up. Next, go into a bent-legged downward dog, shifting your weight from your palms to the outer edge of your wrist and forearm. Hold for half a second before straightening your legs, replanting your palm and completing another pushup.\
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For all of these movements, the priority should be moving well. Start slowly and work with light weights. If you can’t complete these variations with precision and coordination (even with a very light weight), we recommend sticking to the classic pushup and kettlebell clean.
Want more kettlebell workouts from Leija? Check out his Men’s Health Kettlehell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettlebell.
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