Ready for your booty muscles to get worked?
Okay... one workout will not grow your booty... but it will make your butt cheeks stronger and sore-er (is that even a word).
Today's workout is a fun racing style workout.
And if you're fast enough without breaking down in form... you can even finish the workout early.
I'll show you what this is all about. Let's get into the workout!
5 Minute Kettlebell Swing Workout - Get To 90 Workout Breakdown
Here's the circuit for the workout:
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10 swings
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6 squats
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10 uneven pushups
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6 OH Leg raises
It looks pretty simple but here's where the workout takes a twist...
Get To 90 Workout Goal
You're goal is to get 90 kettlebell swings total in 5 minutes or less.
Yes... you read that correctly.
You'll need to get through 9 rounds of this workout in 5 minutes.
This is a tough goal. It's a similar workout style to last weeks 5 minute leg workout ...
The first time you do the workout... you'll struggle to get close to that many rounds.
But the second time, it's very likely, you can get there.
Once you know a workout... your workout speed will greatly increase**.
Get To 90 Workout Details
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Because we're going for so many rounds... keep the squat weight down.
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You'll learn about uneven pushups but I suggest dumbbells if it's your first time
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Lastly... lay out your workout space so you can make faster transitions
Let's get into the exercise breakdown.
5 Minute Kettlebell Swing Workout - Get To 90 Exercise Breakdown
Kettlebell Swings
Because we're going to speed... we'll stick with double handed swings or your standard kettlebell swing. Plus use a lighter kettlebell. I suggest you use shadow swings.
Make sure you read my post about how to do kettlebell swings for a very detailed breakdown.
Step 1
Hike the kettlebell back into a balanced power position.
Make sure your weigh is over your entire foot and you're not rocking back on your heels.
Remember... this is a powerful hip hinge position. Only a slight to moderate knee bend is required.
Step 2
Fire from your hips... aka... a strong hip thrust.
This is what will get the kettlebell moving with speed.
Remember with swings... you're not moving the kettlebell with your arms. This means the kettlebell will stay in between your legs until you nearly fully standing.
Then and only then will it swing out... and only up to chest level.
Step 3
When you come back down from the top of the swing... don't start hinging your hips until your forearms hit your thighs. This is what starts to move your hips backward into the hip hinge.
Goblet Squats
Because we're going to for speed in this workout... we're doing goblet squats.
Work on fast transitions from swings to squats without putting the kettlebell down.
Step 1
Grab your weight and hold it at chest height. In the images I'm using a kettlebell... but you can use a dumbbell.
Make sure your stance is about hip to shoulder width. You'll find the stance width that's right for you as you squat more and gain experience through playing.
Finally... twist your feet slightly into the ground. This will activate the muscles from your feet up to your glutes.
Step 2
Keep your feet twisting into the ground. This will also help to ensure your knees track outside your foot's median line.
Keep your torso tall as you squat down. For this workout... let's aim to get just below parallel.
Don't be jerky with your movement. You want to move fast while still eliminating all momentum.
Uneven Pushups
Step 1
Your hand is going to go on your kettlebell or dumbbell.
If you're using a dumbbell... put your hand on the bell part of the dumbbell.
If you're using a kettlebell... lay the kettlebell on it's side and place your hand on the bell of the kettlebell.
For extra credit... if you're using a kettlebell... lay the kettlebell on the round side (if your kettlebell has one) and keep the handle off the ground.
This will cause imbalance in that arm.
Step 2
Get into a good top of pushup position. If you need help doing pushups from the ground, read my exercise database post about floor pushups .
Go down into the pushup... keeping your body tight.
Lean into the arm that's on the weight more than your other arm.
This is similar to lizard pushups in how you want to lean into one side more than the other.
Get as far down as you can.
intensity tip
The reason uneven pushups are an exercise is because of the increased range of motion you get with the arm that's on the weight.
At the bottom of the pushup... the hand that's on the weight will be in line with your shoulder capsule.
This increase in range of motion increases mobility in the joint... but also forces your pec (chest) muscles into deep end range of motion position.
If you keep practicing this... you will be overall strong with your pushups.
One last tip on the pushups...
Make sure you focus on locking your legs out during the whole rep. This will help keep your body straight so you get more from the deeper pushup motion.
Overhead - Hollow - Leg Raises
Step 1
Lay on your back.
First, press your weight over your chest like you're doing a floor press. But keep the weight pressed up to the sky.
Now... get into a hollow hold position.
Crunch your abs hard... pushing your low back into the ground. Lift your shoulders off the ground. Make sure your legs are off the ground and feel like you're trying to lift your hips off the ground as well.
Step 2
Keep crunching your abs HARD.
Keep pressing the weight into the sky as well.
Now... keep your legs straight (it's okay to have a slight knee bend) and lift or raise your legs past perpendicular with the ground.
You want to lift your legs until your hips come off the ground an inch or two. This little lift in the hips will cause that extra ab crunch.
Step 3
Keep crunching your abs HARD.
Keep pressing the weight into the sky as well.
Lower your legs down to about 6 inches and then bring them right back up.
The key is to move fast but make sure your holding your muscles tight so you don't rock on the ground.
If you start rocking... you're either moving too fast or you're not holding your core and body eight enough.
Come Workout With Me And Get Better Results
I want to know if you got to 90 swings total.
This is a really hard goal to hit... however... if you do the workout again I know you'll get further and just might get to 90.
This is also a great workout to do just to see how long does it take you to get to 90 swings.
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Now go get - Get To 90 - done. If you have any questions or you want to share with me how you did... leave on comment on the YouTube video .
Make sure you follow me on my social accounts. I'm always trying to provide as much free value to help you exercise smarter... get stronger... and eat healthier!
