Based on a foundation of ten sets of ten each arm HEAVY KB SINGLE ARM SWINGS, this short and sharp session really hits the spot!

Goblet Pause Squats

Coaches Tip: At the bottom of this squat, you should feel as if every muscle in your body is strongly engaged.

  1. With the kettlebell in the goblet position, brace your core.
  2. Bend your knees, pushing your hips down and back as if you were sitting onto a low bench.
  3. Pause for the specified time at the bottom of the squat.
  4. Push your feet into the floor and straighten your legs and hips.
  5. Squeeze your glutes as you return to the start position.
goblet squat

Glute Bridges

Coaches Tip: Push your heels into the floor as you squeeze your glutes and core. 

  1. Lie flat on your back, with your feet flat on the floor.
  2. Squeeze your glutes and lift your buttocks off the ground.
  3. Pause briefly when your shoulders and knees are in line.
  4. Control the movement as you lower to the starting position.
glute bridge

Kettlebell Halo

Coaches Tip: Rotate from the shoulders and try to avoid too much hip movement.

  1. Keep the kettlebell close and your elbows tucked.
  2. Rotate the kettlebell all the way around the head, returning to the starting position.
kettlebell halo

Single Arm Kettlebell Swing

Coaches Tips: Kettlebell swings are a rhythm exercise, try to feel the kettlebell is flowing rather than fighting against you.

  1. Strongly drive your hips forwards to swing the kettlebell up to shoulder height.
  2. Squeeze your glutes as the bell reaches the top of the swing.
  3. Allow the kettlebell to swing back down to the starting position. 
kettlebell single arm swing

Turkish Get Up

Coaches Tip: Push your hand into the floor and squeeze your abs to assist the lift.

  1. Position the kettlebell straight above your chest.
  2. Bend the same side leg at the hip and knee. 
  3. Push the bent hip forward raising your upper body off the floor. 
  4. Come onto one knee with the kettlebell overhead. 
  5. Stand upright with your arm fully extended overhead. 
  6. Reverse the movement to return to the starting position.

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Heavy Single Arm Swings x Conditioning

Don't forget your warm up!

Be sure to do the warm-up before every workout session.

Sequence One

  • 5 x Full Depth Goblet Pause Squats (3-4 second pause)
  • 5 x Glute Bridges
  • 5 x Kettlebell Halos

Repeat four times as a circuit  

Sequence Two

  • 10 x 10 Each Arm Heavy Single Arm Swings

Recover between sets to 75% heart rate or able to speak a complete sentence

Sequence Three

  • 1 x Turkish Get Up Left
  • 1 x Turkish Get Up Right
  • 4 x 00:15 seconds Assault Bike Sprint / 00:15 seconds rest

Repeat Five Times