Killer Kettlebell Routines – Home Cross Training Workout for Shoulder & Legs – DETAILED Video Instructions



Killer Kettlebell Routines for Shoulder & Legs. Home cross training workout



Today’s Kettlebell Routine is for both men and women. This cross training workout focuses on shoulder and legs and can be done from the comfort of your home. You can also ask your friends to be your workout partners and exercise together, and motivate each other to be  slimmer, stronger and healthier! We recommend watching the exercise explanation video before watching the main routine video, so you can follow us without any delay.

 

Join Michael and Andrea by watching the Full Video Below:
This is a 3-round, 6 exercises per round routine which is designed to get you slim, strong, and healthy. Watch the video and follow Michael and Andrea and see if you can complete this shoulder & legs workout without pausing the video. The workout includes active sport warm-up, main routines and also active stretching for your safety. Watch it in HD if your bandwith allows.

 

Get the Equipment Needed for This Workout Routine:

The following are either the same or top rated equivalents of the equipment used in this free workout video.

Thank you for ordering through the links above to help support our mission to help 1,000,000 people get slim, strong and healthy.

 

Summary Of Today’s Routine:
This Kettlebell Routine consists of exercises designed to challenge you.

Timer Setting
Warm-Up: 15-20 Minutes
Exercise: 50 seconds each
Rest Between Exercises : 10 Seconds
Cool-Down Stretching: 5-15 Minutes

Note: when exercising with more than one person, the rest times can be adjusted since the changing equipment process may take awhile. Moreover, take into account your personal fitness levels and if you find the exercise too intense, or find yourself short of breath, feel absolutely free to pause the video and take extra seconds off between exercises.

Explanation of Exercises
Please watch the following video for detailed instructions on how to perform the exercises.

Full Circuit:

  • Active Sport Warm-up:
    • Active Kicking and Punching with MMA Pad
    • Make sure to move around while kicking and punching to get warmed up.
  • Circuit
    • Round 1:
      • Exercise 1:  (Men & Women) Kettlebell Front Swings
      • Exercise 2: (Men) Kettlebell Swing to row; (Women) Hindu Squats
      • Exercise 3: (Men) Kettlebell Swing to Shoulder Press; (Women) On the Ball Dolphin Leg Extensions
      • Exercise 4: (Men & Women) KettleBell Lunge between Legs 
      • Exercise 5: (Men) Ball Pikes Pushup to Sides; (Women) Frog Hops
      • Exercise 6: (Men) Hamstring Pulls Option1 – Hands wide out, Option2 – Hands closer to your body; (Women) Ball Pikes
      • Active Sport: (Men) Intensity Punching ; (Women) Intensity Kicking
      • Active Yoga Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 2:
      • Exercise 1:  (Men & Women) Kettlebell Front Swings
      • Exercise 2: (Men) Kettlebell Swing to row; (Women) Hindu Squats
      • Exercise 3: (Men) Kettlebell Swing to Shoulder Press; (Women) On the Ball Dolphin Leg Extensions
      • Exercise 4: (Men & Women) KettleBell Lunge between Legs 
      • Exercise 5: (Men) Ball Pikes Pushup to Sides; (Women) Frog Hops
      • Exercise 6: (Men) Hamstring Pulls Option1 – Hands wide out, Option2 – Hands closer to your body;(Women) Ball Pikes
      • Active Sport: (Men) Intensity Punching ; (Women) Intensity Kicking
      • Active Yoga Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 3:
      • Exercise 1:  (Men) TRX Pull Up; (Women) Fast Slide Shuffles
      • Exercise 2: (Men) Sitting-Down Open Leg Touch;  (Women)  Lunge Jump with TRX
      • Exercise 3: (Men) Alternate Dumbbell Curls;  (Women) TRX Pike; Option1 – Hold the Plank, Option2 – Bring your knees in, Option3: side-touch elbow with your knees
      • Exercise 4: (Men) TRX Dips Option1 – Feet on the ground, Option2 – One leg out, Option3 – Feet off the ground ;  (Women) Arm over shoulder, turn body to the side, push, and repeat on the other side
      • Exercise 5: (Men) Squatted Bicep Isolations; (Women) Squat Side Kicks
      • Exercise 6: (Men) Tricep Extensions; (Women) Lunge Forward Kick, Lunge Back Kick
      • Active Sport: (Men) High Kicks w/ switching legs ; (Women) Same
      • Active Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
  • Cool-down Stretching (Men & Women)
    • Sit down, legs open, extend, with or without partner
    • Legs on partner’s shoulder or a strong object, stretch
    • Hold your arms behind your back on a table or ask a partner to lift them up
    • One leg quad stretches, grab a partner or an object if you can’t balance
    • Put your one leg on the ground, bend it in, sit down, and stretch your hips
    • Open up, lay down and breath deep

Alternative Exercises:
(Straight from the desk of Coach Michael: “I’ve tried and it is exceptionally hard to get the best results without equipment.  One of many reasons is that the body is going to respond best to various stresses on one’s muscles. Plus, strength and toning are 2 important aspects of overall fitness, with flexibility and coordination additional very important qualities.  Equipment helps achieve the fastest results in the least amount of time and everything you see us using has benefits, and that’s why we use it and recommend it to our students and to you.)

  • Exercise 1:  (Men & Women) Kettlebell Front Swings – You could do a handstand against wall, or handstand push up against wall, but it is more challenging
  • Exercise 2: (Men) Kettlebell Swing to row – Regular push up, or push up on Ball; (Women) Hindu Squats – No equipment needed
  • Exercise 3: (Men) Kettlebell Swing to Shoulder Press – Handstand pushup on wall or lift a small chair over your shoulder[Watch the Ceiling!]; (Women) On the Ball Dolphin Leg Extensions – put your feet on a chair instead
  • Exercise 4: (Men & Women) KettleBell Lunge between Legs – Lunges without Kettlebell but go faster 
  • Exercise 5: (Men) Ball Pikes Pushup to Sides – put your feet on a chair ; (Women) Frog Hops – No equipment needed
  • Exercise 6: (Men) Hamstring Pulls Option1 – Hands wide out, Option2 – Hands closer to your body – feet on a chair instead; (Women) Ball Pikes -feet on a chair instead
  • Active Sport: (Men) Intensity Punching – shadow boxing ; (Women) Intensity Kicking – shadow kicking

Get the Equipment Needed for This Workout Routine:
The following are either the same or top rated equivalents of the equipment used in this free workout video.

 

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