Guest Post by Amy Linford
Warm up
Basic movement sequence including lunges, squats, rotating planks, side steps, bending and extensions through all planes of motion
REPEAT THE CIRCUIT THROUGH TWICE
Round 1:
Sumo deadlift รขโฌโ Hold the bell in both hands, Keep your legs straight, Hinge forwards at the hips
REST FOR 15 SECONDS
Push ups รขโฌโ full range and on your toes
REST FOR 15 SECONDS
Row รขโฌโ Stand in a split stance with the bell on the floor by your front foot. Use one hand to move the bell up to the same shoulder, in a sawing motion and then return to the floor
REST FOR 15 SECONDS
Bodyweight squats รขโฌโ
REST 1 MINUTE
Round 2:
2 handed swing รขโฌโ Try to keep your legs fairly straight, Let the gravity move the bell down
REST FOR 15 SECONDS
Plank hold รขโฌโ
REST FOR 15 SECONDS
Front squat รขโฌโ Hold 2 bells in the rack position, in front by your collar bones. Squat as deep as you can
REST FOR 15 SECONDS
Mountain climber รขโฌโ Drop into the plank position. Bring one knee to the same elbow and return to straight
Repeat on alternate sides
REST 1 MINUTE
Round 3:
1 handed swing รขโฌโ Same technique as a 2 handed swing only you do one at a time
REST 15 SECONDS
Burpee รขโฌโ Drop down into a tuck position, so your hands and feet are on the floor. Plant your hands and jump your feet back so you are in the plank position. Return to the starting tuck position. Jump straight up to standing
Repeat
REST 15 SECONDS
Overhead press รขโฌโ Hold a bell in one hand, in rack position/by your shoulder, standing in a split stance. Drive the bell straight up. Control back down
REST 15 SECONDS
Rotating press ups รขโฌโ After each press up rotate so youรขโฌโขre on one hand and the other is towards the ceiling.
Return and repeat on the other side
REST 1 MINUTE
Round 4:
Dead clean รขโฌโ Start with a bell in one hand, like a bag, standing in a squat position. Drive through the floor and lift the bell towards your chin. Rotate your hand so the bell is now on your wrist, near your shoulder
Repeat on the way down
REST 15 SECONDS
Plank hold รขโฌโ
REST 15 SECONDS
Goblet squat รขโฌโ Hold one bell at the bottom, handle towards your face, in both hands. Feet wider apart than normal. Squat as deep as you can keeping the bell pressed against you, just below your chin
REST 15 SECONDS
Russian twist รขโฌโSit on the floor and lean back to approx. 45 degrees, holding a bell in both hands. Keep your feet on the floor . Rotate slowly side to side
Comments