Workout Type: Strength Circuit
Location: South Beach
Time: 7:00AM
Equipment: Kettlebells (all of them), Sandbags, Medicine Ball
Workout:
Jog along beach
Throw the medicine ball around 5 minutes
Kettlebell Technique Workshop with the new exercises.
Exercise after workshop:
To be done using the same set of Kettlebells for time
(Damon 24kg, Stef 20kg, Rod 16kg, Paul 1x 16kg 1x20kg)
14,12,10,8,6,4,2 reps
One Arm Split Jerk +
Double Kettlebell Windmill +
Alternating Renegade Row +
Overhead Squat = Suffering
KB Swing Breathing Ladder (Max Reps)Cool Down
Exercises:
One Arm Split Jerk
Stand with feet shoulder width apart and knees slightly bent.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
Lock kettleball overhead and shift into a split stance. Absorb the weight by bending your knees and hips and then stand up to a parallel stance.
This is an explosive exercise and the legs are used to be able to lift more weight overhead
Double Kettlebell Windmill
Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
While holding one kettleball overhead continue to raise and lower the other kettleball.
Continue for the desired repetitions and repeat with the other arm.
Alternating Renegade Row
1) Lie face down on the floor with your hands and dumbells directly underneath your chest.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) One at a time lift a dumbbell like in a rowing movement.
5) Return to the start position by extending the arm and then lift the other arm.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Overhead Squat
Grasp kettleball and hold it over your head.
Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
Once thighs are parallel to floor, return to start position.
Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
One Arm Seated Military Press
Sit upright holding one kettleball.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Press hand up above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Repeat with other arm. 
Between the Legs Pass
Stand with your feet wider than shoulder width. Grab one kettleball with your left hand and bring it around the front of your left leg towards the back of the leg.
Reach between your legs with your right arm and switch the kettleball to your right hand. Repeat this circular motion for the prescribed repetitions.
Repeat with other arm. 
