|
Exercise |
Amount of Time |
Important notes |
|
Two –handed Kettlebell Swing |
1-3min |
Remember to drive hips forward explosively (but smoothly) while swinging the kettlebell forward |
|
Two-Arm Kettlebell Row |
1-3min |
Pull kettlebells towards your stomach maintaining spine-neutral position (back straight, chest out) and keeping your elbows tucked in |
|
Alternating Kettlebell Press |
1-3min |
A good alternative to bench presses but demands a compound wrist and arm movement. |
|
Woodman’s Chop |
1-3min |
Remember to keep your lower back in its natural arch and to pivot. |
|
Goblet squat/Front Squat |
1-3min |
Squat as low as you can and drive back up through your heels. |