MUSCLE GROUPS
WORKED: entire body
Lie on the fl oor on your
right side, with arms
and legs bent, holding a
kettlebell by the horns
with your right hand.
Roll onto your back
while bringing your left
arm and left leg down
- KETTLEBELL SINGLE-ARM ROW
MUSCLE GROUPS WORKED: lats, rhomboids,
biceps, posterior delt, forearms
Place the kettlebell on the fl oor and take a
staggered stance with your right foot in front.
Dig the ball of your left foot into the fl oor
behind you (with the heel up) and bend your hips
so your torso is angled at about 45 degrees to
the fl oor.
Rest your right elbow on your right thigh for
support and reach for the kettlebell with your
left hand.
Keeping your shoulders square, squeeze the
kettlebell as hard as you can and row the weight
up until your hand is by your side with the elbow
fully fl exed.
Return the kettlebell to the starting position
(just off the fl oor) and perform another rep.
Complete all your reps on one side before
repeating on the other side.
SETS: 3-5 / REPS: 12-15 / REST: 60 SECS12 3 456 7fl at and out to the side
slightly. At the same time,
punch your right arm up
to the ceiling (locked out),
keeping your right leg bent,
with your knee pointing up
to the ceiling, and your foot
fl at on the fl oor.
Using your core, roll onto
your left forearm, pause,
then shift your weight
onto your left hand, while- TURKISH GET-UP
keeping the right arm
locked out and vertical
above your shoulder.
Press through your
left palm to a tall, seated
position, with both arms
now straight.
Press through your right
heel to extend your hips
up so your torso forms
a straight line from right
knee to right shoulder.
Move your left leg under
your hips and behind you
until your left knee is in linewith your left hand.
Shift your weight until
you’re in a half-kneeling
position, with your torso
vertical and left hand off
the fl oor.
Push through the back
foot to a standing position,
right arm still locked out
with the kettlebell above
your right shoulder.
Pause for a few
seconds, then slowly
reverse the movement
to eventually return thekettlebell back to the fl oor
in the position you started.
Keeping the kettlebell in
contact with the fl oor, drag
it with both hands from
your right side, up around
your head and to the left.
Grab the handle with the
left hand and repeat the
whole process on the left-
hand side – that, believe it
or not, is just one rep.
SETS: 3-5 / REPS: 3-6
/ REST: 60-90 SECS