2. Kettlebell Lunges
3. Romanian
Deadlift with
Kettlebell
Stand straight, feet together with a kettlebell in
both hands. Lunge forward with your right leg,
bending both knees to 90 degrees. Hold the kettle-
bell close to chest as you lunge forward. Push back
off your right foot, and return to starting position.
repeat the movement with the other leg.
n Perform 8-10
(beginner),
n 12-15 (intermediate)
n Or 15-20 (advanced)
repetitions on each
side.
n Perform 8-10 (beginner),
n 12-15 (intermediate),
n or 15-20 (advanced)
repetitions.
4. Overhead Medicine Ball Slam
Hold a medine ball with both hands and stand with your feet at shoulder width. Initiate
the countermovement by raising the ball above your head and fully extending your body.
Reverse the motion, slamming the ball into the ground directly in front of you as hard as you
can. Receive the ball with both hands on the bounce and repeat the movement.
n Perform 8-10 (beginner),
n 12-15 (intermediate),
n or 15-20 (advanced)
Begin in a standing position with a kettlebell
held in each hand. Ensure that your back is
straight and stays that way for the duration
of the exercise. Allow your arms to hang
perpendicular to the floor, with wrists pro-
nated and the elbows pointed to your sides.
This will be your starting position. Initiate
the movement by flexing your hips, slowly
pushing your butt as far back as you can. This
is a horizontal movement of the hips, rather
than a downward movement. The knees
should only partially bend, and your weight
remains on your heels. Drive your butt back as
far as you can, which should generate tension
in your hamstrings as your hands approach
knee level. Maintain an arch in your back
throughout the exercise.When your hips can-
not perform any further backward movement,
pause, and then slowly return to the starting
position by extending the hips.
repetitions.
5. Medicine
Ball Squat
Hold
Stand with your feet shoulder
width apart, and descend into
a squat by pushing your
hips and butt backwards.
Continue down until the
upper legs are at or just below
parallel to the floor. Inhale as you perform
this portion of the movement. Keep your
shoulders back and keep your chest up
high holding a medicine ball straight
out at chest level. Engage your core and
exhale.
6. Medicine Ball
Mountain Climbers
Start in push-up position with your hands on top of a medicine ball. Keep
your arms completely straight and directly beneath your shoulders. Brace
your core and lift one foot off the floor, raising your knee up toward your
chest while keeping your body in a straight line from your shoulders to
ankles. Return to the starting position and repeat the movement with
your opposite leg.
n Perform 8-10 (beginner),
n 12-15 (intermediate),
n or 15-20 (advanced) repetitions on each side.
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