On Tuesday, Tannys and I decided to do another circuit-based workout. We chose six exercises and divided them into two mini-circuits. Coincidentally, it worked out that the first contained three leg-focused exercises, with three upper body exercises in the second mini-circuit. Here's what we did:
1. Front squats (Tannys - 95lbs, Alex - 225lbs)
2. One-leg hip bridges
3. Overhead kettlebell stair carry
1. Wide-grip pullups (Tannys - band-assisted, Alex - 24kg)
2. Dips (Tannys - bodyweight, Alex - 24kg)
3. Seated kettlebell rows (Tannys - 12kg, Alex - 32kg)
This was a great, challenging workout, including two new exercises.
Tannys about to start an 'Overhead Kettlebell Stair Carry'
Tip - Keep your core tight and stay balanced on the stairs!
The overhead kettlebell stair carry is fairly straight-forward as an exercise, but it is surprisingly challenging (especially after front squats). In this move, you pick up a kettlebell and lift it overhead, holding it there. Then, you climb a flight of stairs, turn, and descend (all while keeping the kettlebell aloft and balanced). At the bottom, switch arms and repeat. Do as many repetitions as you can, but attempt to keep it to an even number, so that both sides are worked equally. This one gets tough! Make sure to keep your core tight, concentrate on the movement and maintain your balance (as this could be potentially dangerous - especially to lose control on the stairs). We found this was great for our legs, core and shoulders.
The next new exercise in this workout was the seated kettlebell row:
With this exercise, you have to use less weight than other rowing movements, as the bench forces you to maintain stricter form. It was definitely a nice change from our other horizontal pulling exercises like renegade rows, reverse pushups, one arm rows, etc.
Stay tuned in the next day or two for a gruelling 300 countdown workout, as well as a video-based tutorial on different variations of a classic leg exercise - the lunge!
- Alex & Tannys
No comments:
Post a Comment