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Kettle Bell Bulgarian Cardio Workout of the Week 3-12-18
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Manage episode 200415252 series 1191846
Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18
Warmup:
Ankle Tilts
Knee Circles
Arm Circles
Spinal Flexion
Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed.
Move through each movement in a single flow transitioning from one to the next without stopping.
First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.
- Kettle Bell Rack.
- Squat with Kettle Bell in the *racked position.
- Coming up from the squat prepare for an overhead press with the racked Kettle Bell.
- Over Head Press Kettle Bell
- Place Kettle Bell on ground.
- Pick up Kettle Bell with opposite arm and run through the flow again.
Alternating Bulgarian Split Squats – Using a flat bench kick one leg back and do a squat. Switch legs and continue for 5 reps on each side for a total of 10 reps.
Take a 60-90 second rest and continue through the circuit when you feel ready.
Notes - After the first round I added a Forward Lunge to the first part of the circuit. I put it in between steps 4 & 5, after the Over Head Press I returned the Kettle Bell to the racked position and did a Forward Lunge stepping forward with the same side I had the Kettle Bell racked.
*Racked refers to the Kettle Bell being held in your arm see video here.
Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
182 episodes
Archived series ("Inactive feed" status)
When? This feed was archived on August 31, 2021 14:27 (). Last successful fetch was on November 01, 2020 02:08 ()
Why? Inactive feed status. Our servers were unable to retrieve a valid podcast feed for a sustained period.
What now? You might be able to find a more up-to-date version using the search function. This series will no longer be checked for updates. If you believe this to be in error, please check if the publisher's feed link below is valid and contact support to request the feed be restored or if you have any other concerns about this.
Manage episode 200415252 series 1191846
Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18
Warmup:
Ankle Tilts
Knee Circles
Arm Circles
Spinal Flexion
Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed.
Move through each movement in a single flow transitioning from one to the next without stopping.
First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.
- Kettle Bell Rack.
- Squat with Kettle Bell in the *racked position.
- Coming up from the squat prepare for an overhead press with the racked Kettle Bell.
- Over Head Press Kettle Bell
- Place Kettle Bell on ground.
- Pick up Kettle Bell with opposite arm and run through the flow again.
Alternating Bulgarian Split Squats – Using a flat bench kick one leg back and do a squat. Switch legs and continue for 5 reps on each side for a total of 10 reps.
Take a 60-90 second rest and continue through the circuit when you feel ready.
Notes - After the first round I added a Forward Lunge to the first part of the circuit. I put it in between steps 4 & 5, after the Over Head Press I returned the Kettle Bell to the racked position and did a Forward Lunge stepping forward with the same side I had the Kettle Bell racked.
*Racked refers to the Kettle Bell being held in your arm see video here.
Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
182 episodes
All episodes
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